HOW TO HANDLE DIVORCE: TEN QUICK TIPS

How to Handle Divorce: Ten Quick Tips

1. Protect the children. Children have a deep psychological need to think well of BOTH parents. Avoid letting them hear you put down or say bad things about the other parent, regardless of how justified you feel in saying these things.

2. Depend on the experts. Well- meaning friends and family will give you legal and psychological advice; that’s not a good source. Thank them for their concern and move on.

3. Avoid other drastic life changes. Make your life as stable as possible right now. Try to keep sleeping and eating on a schedule. See your doctor and/or counselor immediately if these are disrupted for more than a week or so-depression and anxiety may take hold if basic needs are ignored.

                                            

4. Take a Divorce Parenting class as soon as possible. When I taught this class, the comment I heard most often was, “why didn’t someone tell me to take this sooner?” You will find help and support there. Ask your attorney for more information.

                                            

5.  Maintain professionalism at work. It is natural for your focus to be disrupted, but strictly limit the amount of time you spend on email or conversation about your divorce.

6. Lay it down sometimes. Take a break and play with your kids. Go see a funny movie. Let your mind rest. If the worries persist, promise yourself you will go back to worrying about the issues later that day, then return to the fun.

7.  Limit contact with your ex-spouse. You are not obligated to endure any conversations that your attorney does not require of you. Make your contact brief and limited only to necessary details of custody issues.

8. Observe your breathing. Under stress, our breathing often becomes shallow. This leads our muscles to tense up and puts the whole body on constant alert. Put a sticker or an object around your workplace and use it as a reminder to breathe deeply.

9.  Stand up for yourself.  It’s time to say “I need, I feel” or “no, I can’t do that.” Maybe this is new behavior for you.  A counselor who has been specifically trained in divorce (not marital) counseling can teach you how to detach and communicate in a civil manner that protects the dignity and rights of both parties.

10. Finally, remember: this WILL pass. You are currently experiencing one of the hardest life experiences there is. Keep your focus firmly on the hope of a peaceful outcome and take care of yourself in the meantime.

An Attitude of Gratitude: Tips for Tough Times

“In the depth of winter, I finally realized that deep within me there lay an invincible summer.” A. Camus

Let’s face it, life throws us curves sometimes. We all experience the ups and downs that lead some of us to seek a counselor’s help: relationship issues, money problems, job struggles, grief and loss. Add any of those stressors to our current economy and it becomes even more challenging to stay positive and thankful! And yet, an optimistic focus is an essential quality for mental health and happiness. What do we do?

The Practice of Optimism

The alarming thing about tough times is that negativity feeds on itself. As we “talk fear” to others, we contribute to THEIR anxiety. They then spread that talk to more people, keeping us all in a state of uneasiness. Negativity is truly contagious, a “mental virus” spread by thoughtless conversation, news stories, and emails. Before you know it, a whole nation is panicking, which helps cause the very hard times we fear.

What we Focus On, Grows…

An ‘attitude of gratitude’ simply means that we make a conscious choice to put our attention on what we like about our lives. One easy exercise is to list the three best things that happened to us today, and then note why they happened. The “why” is usually because we chose to make an effort to improve our lives, whether it’s the good feelings we get from working out, or the pleasure of calling a friend. This helps us see that we are not victims and we are not powerless. There is always one small thing we can do to improve our present circumstance and ease our anxiety. Some ideas:

• Lay the problem down. Take a break from trying to solve the situation. Put aside the divorce papers and take a walk. Leave the resume writing behind and watch a funny movie. Let your mind rest.
• Limit the time spent dwelling on and talking about the problem. Just as not talking about it at all makes it worse by suppressing it into the body, so talking about your problem obsessively can keep you panicked. Your discussions should be brief and you should only confide in a positive, non-advising friend, family member, and your counselor.
• Give yourself healthy treats. A nap, a novel, or signing up for a class can be a little lift to help you get through a hard time.
• Examine the problem on paper. Write down how you feel for a few minutes to release the problem. Things look different on paper than in your head!
• Let yourself grieve. Grief is a natural and necessary process when facing a loss, whether you have lost a job, a person, a lifestyle, or a marriage. Crying is important for release of cortisol, a damaging hormone that builds in the body during stress.
• Avoid negative people. There will always be those who are determined to “spread the virus” of negativity. Some people get a sense of importance from repeating bad news and the media depends on bad news for ratings! Be wise about who gets your attention.

There is always something hopeful to say, something to be grateful for. Fix your attention on what you appreciate, and more good things will come along!

Healing The Past: Children of Narcissistic Parents