Posts Tagged ‘divorce support’
Do You REALLY Trust Yourself?
Divorce is one of those life events that can cause you to question EVERYTHING.
At least that’s what happened for me. Somehow my change of marital status caused me to wonder if anything about my life was what I thought it was– was any of it real? How could I know what was real and what wasn’t? After all, I had thought I’d be married to my ex-husband for the rest of my life and that wasn’t true so what really was true about the rest of my life? I felt hopelessly lost.
Slowly, though, I began to understand that the only path out of a life of being hopelessly lost was to begin to trust myself again. I needed to believe that I could trust myself and that I was the only one who would know what was and wasn’t true for me. Knowing which path to take is different from actually walking down the path. The walk, for me, took a while because I was walking blind-folded.
When I look back at that time in my life, I know that it took me longer to walk the path to self-trust than it might have. I didn’t know where the path was headed or what was required of me to successfully walk it. But I know it now. I know the path now because of my own journey and because of the journeys I’ve been honored to watch my clients make too.
I’m going to share my knowledge with you so you will be able to walk your own path back to self-trust without a blindfold.
Before I start with the how-to’s of building self-trust, it’s important to define the term. Self-trust is the ability to make decisions, to know that your emotions and feelings are real, and to take care of yourself. It’s a fairly lengthy definition, isn’t it? Basically, self-trust involves trusting yourself on EVERY level – cognitively, emotionally, logically, intuitively and physically.
I’ll bet you’re wondering, “With a concept this big, where do I start?” You start with a decision to build your self-trust and then you roll up your sleeves and begin to work. It won’t be (at least not for most of us) a magical process that once you make the decision you’ll automatically have a wonderful sense of self-trust, but with consistent work you’ll definitely make significant progress in a fairly short period of time.
Here are 6 steps you can use to build your self-trust:
1. Eliminate victim mentality. Victim mentality is living in the belief that things happen to you and you have zero impact, influence or control over what happens to you. I’m not suggesting that you can’t be a victim. What I’m suggesting is that you don’t want to let that be your entire story. Yes, bad things do happen and you can choose how you move on from those things.
As an example, suppose you are divorcing because your spouse cheated on you. You can either live the rest of your life feeling like a victim of your spouse’s choice or you can come to accept that your spouse’s choice was hurtful and you can still move on with the rest of your life regardless of what your spouse has done.
2. Eliminate negative thoughts about yourself. Regardless of whether or not you’re going through divorce, most of us have negative self-talk – you know, those voices in your head that are constantly criticizing you in some way. A friend of mine calls them the shitty committee. Learning to quiet those voices and recognize them for what they are is an incredibly powerful skill.
Most of the time, those hyper-critical voices are that way because they’re trying to protect you from something. For years, my negative self-talk revolved around not liking myself. It took a while for me understand what was behind those messages, but I finally realized that it was because I wasn’t trusting myself to know what was best for me. I would often defer what I wanted to what my ex-husband wanted. Once I came to this realization, it was much easier for me to quiet those negative thoughts and pay more attention to what I wanted.
3. Recognize your strengths and successes. This has a lot to do with self-esteem and knowing that you are capable because you have innate strengths and because you’ve been successful in the past.
I’ve written a previous blog post about how to do this and instead of re-writing it here, I’ll just direct you to that post: https://drkarenfinn.com/divorce-blog/dealing-with-grief/118-a-quick-and-simple-way-to-dump-divorce-depression
4. Become aware of what you’re thinking and feeling. Now that you’ve eliminated a bunch of the stinking thinking in the first 3 steps, you’re ready to start being pro-active with building your self-trust and it all begins with paying attention to what you’re thinking and feeling (both physically and emotionally).
There are a couple of different ways to do this. The first is to ask yourself at least 3 times during each day just what you’re thinking and feeling at that particular moment. Once you have that answer you can then decide what if anything you want to do to improve how you’re thinking and feeling. The second way is to journal about your thoughts and feelings. Most people are more aware of their thoughts than their feelings. If this is you, you might want to journal by using the phrase “I feel…” as many times as you need to so you can get everything out.
5. Keep your word to yourself. Believe it or not we all make promises to ourselves every day: “I won’t eat any more sweets”, “I will start a daily exercise routine today”, “As soon as I finish this report, I’ll take a break to clear my head before starting my next task.” The thing is that despite our promises we wind up eating a fresh-baked cookie a friend brought over to share, we skip a day of exercise and soon we’ve stopped exercising all together, and we skip taking a break because we talk ourselves into believing we didn’t really need it after all. Breaking promises we make to ourselves, sets us up to have a poor level of self-trust.
I used to be especially bad at keeping my promises to myself involving rest, relaxation and fun. I’d usually feel guilty if I wasn’t working and pushing myself all the time and yet I’d hate myself for not taking care of me. It was really a vicious cycle. What I discovered by allowing myself to keep my word to myself about rest, relaxation and fun was that I had LOTS more energy for getting my work and workouts done.
6. Learn from your mistakes. This is the biggie when it comes to divorce. It takes two for a marriage to not work. (I know that might be an offensive statement to some, but it’s what I believe and if you’d like to discuss it with me, please do! You can reach me at karen@drkarenfinn.com.) Learning what your part in the divorce was will go a long way toward helping you build your sense of self-trust because you’ll know that you can take care of yourself.
It took me a while to recognize that I played an active part in my divorce, that I wasn’t a victim, and that there were things I could learn from my failed marriage.
Yes, this is really the master’s level of self-trust. Being able to realize that you are going to make mistakes at times and still trust yourself because you are willing to learn from your mistakes will allow you to take appropriate risks and live a wonderful life.
Once you’ve conquered these 6 steps, you’ll be well on your way to trusting yourself again. So, the next time something happens in your life that changes everything, your ability to trust yourself will help prevent you from feeling hopelessly lost again. Even if you do wind up questioning EVERYTHING, you’ll be able to trust your answers because you’ve learned to trust yourself.
Your Functional Divorce Assignment:
Make the decision that you can trust yourself even if you aren’t sure you do right now. Making the decision is always the first step in making a change. Learning to trust yourself is critical to having a wonderful life. Emerson said “Self-trust is the first secret to success” and I agree completely!
Take the checklist above one step at a time. Start at the top of the list and work your way through each step. Some may be easier for you to do than others and you may want to re-do some steps along the way, but if you work through them in this order it will be easier for you to master each of them.
Know your limits. This is one of those extra bonus things about trusting yourself. As you trust yourself more you’ll know exactly when you need to ask for help and what kind of help you need.
I’m Dr. Karen Finn, a divorce and personal life coach helping people just like you who are dealing with the stress and pain of divorce. You can join my newsletter list for free weekly advice or schedule a confidential consultation with me.
If you’re looking for more help recovering from your divorce, read more articles in Healing After Divorce.
Part 3: How To Decrease Stress When You’re Going Through Divorce
I enjoy watching Project Runway because of the amazing outfits the contestants make. This season there was one designer, Patricia, who was the stereotypical creative genius. Her creativity was AMAZING and her workspace was a total disaster. In fact, the state of her space made others on the show concerned!
Patricia’s workspace and the response others had to it made me laugh with a touch of embarrassment because, like Patricia, when I start working on a project, I’m not neat. I have things strewn all over the place which really wouldn’t be bad except for the fact that I’m on to the next project before I’ve cleaned up the debris from the first one. After a few projects, my office looks like the Tasmanian devil from the Bugs Bunny cartoons has paid a visit. I tell myself that what matters is getting the next project done, but what I’ve FINALLY realized is that the general disaster area that I let my workspace become really impacts not only my ability to work, but how comfortable people (including me) feel coming into my office!
So 3 weeks ago, I had the help of an amazing professional organizer, Ashley Easley of MasterPeace Solutions. She helped me fine-tune what I was doing into a really workable process that easily allows me to be creative with my projects and keep things nicely organized. Now I feel good and energized being in my office. I’ve also noticed that everyone else is less reluctant to enter now too.
And here’s how this all matters to you. Even in the best of times, your environment plays a big part in how you feel. When you’re going through divorce, you’re even more sensitive to your environment.
A lot of the stress of divorce comes from a sense of not being in control of the situations you find yourself in. Having your surroundings unorganized adds to the general sense of chaos and loss of control. So, one way many people find to decrease the stress they feel during divorce is to organize and clean. Then there are others (and, yes, I fell into this category) who just look at the disorganization as being too much to deal with and then don’t do anything.
Just in case you’re like me, I’m going to share with you Ashley’s 5 C’s of Organizing. I know that if I had had these 5 C’s back then, the plan would have given me hope that I could indeed help my stress by organizing my surroundings OR that there were professionals available to help me.
- Categorize – Sort like items together. When Ashley was helping me with my office we had a bunch of papers on my desk that needed to be dealt with. She helped me divide everything into piles on the floor of “to be filed”, “recycle”, “shred”, “needs more work”, and “goes in another place”.
- Consolidate – Once we had the piles created (or really anytime the piles got too big for me to look at) I shredded what needed to be shredded and deposited the things from the recycle pile into the recycle bin in the garage.
- Create – Once we had a handle on what needed to stay in my office and what needed to leave, we were able to figure out where everything needed to go and create space for it.
- Contain – What I needed to help me get my office under control was file folders and letter boxes. By creating specific spots to put all the papers that I deal with as part of my work, it’s been TONS easier to find what I need when I need it and to put things away when I’m done with them.
- Continue – This is where I was really concerned, would I be able to continue keeping things in their proper places and getting rid of the things I didn’t need any more? Well, I’m not batting 1000 yet, but I’m doing pretty great! You can judge for yourself by taking a look at the before and after photos of my office. (Yes, I took the after photo today.)
You can use this same technique to tackle one area of your home or office that is adding to the chaos of your divorce. It might be a drawer, closet, desk, room or even your attic! Today’s Your Functional Divorce Assignment will help you de-stress your environment.
Your Functional Divorce Assignment:
Pick the one area you want to take control of. I suggest starting small at first. You’ve got a lot going on and being easy on yourself as you go through this process will make it more likely you’ll successfully finish it.
Schedule a block of time where you can focus on gaining control of the area. If you have kids, you might want to choose a weekend when the kids are with their other parent.
Put Ashley’s 5C’s of Organization to work. Having used the 5 C’s with Ashley, I can tell you, it’s pretty easy to follow when you have the discipline to do it and not get caught up in “rediscovering” what you’ve unearthed. I was thankful to have Ashley around to help me focus on completing the job. And, with the focus she provided, we made amazing progress in our time together!
Ask for help if you need it. It’s truly OK to ask for help to keep you focused on gaining control of the area you’ve picked. You might want to call a friend to support you, call your coach to keep you accountable, or hire a professional organizer like Ashley!
Enjoy. Yes, the last step is to enjoy the fruits of your labor and the greater sense of peace from having a little less chaos in your life.
And in case you missed them, here are links to part 1 and part 2.
I’m Dr. Karen Finn, a divorce coach and advisor helping people just like you who are dealing with the stress and pain of divorce. You can join my newsletter list for free weekly advice. If you’re interested in taking the first step toward working with me, you can schedule an introductory private coaching session.
© 2013 Karen Finn. All rights reserved under all copyright conventions.
Part 2: How To Decrease Stress When You’re Going Through Divorce
When I was a little girl and let my dad know that I wasn’t feeling well, he’d ask how I was feeling. If I couldn’t give him anything more than an “I don’t know” he’d pass on some advice he got from his mom. “Go take a shower. You’ll feel better.” And you know what? I did!
Over the years, I’ve learned that a shower is a great start, but I’ve realized that it takes more than that to really feel good about myself and decrease my stress. I’ve shared my philosophy with my clients and they report that they feel more relaxed and better about themselves too.
So you’re probably wondering what exactly my philosophy is… Yes, it does start with following my grandmother’s advice to shower every day, but it goes much further than that.
How you look plays a big part in how you feel! At the risk of sounding like Stacy and Clinton on TLC’s What Not to Wear, taking care of your appearance really does impact how you feel. In addition to helping you feel more confident, you’ll feel calmer too.
You’ll feel best when you’ve got the whole package – clothes that are flattering, fit you well and that you feel great in, a haircut that is flattering and easy for you to style, flattering and current makeup, along with flattering and current facial hair for the guys.
Believe me, it’s worth spending a little time and a little money to update your look when you’re going through divorce. In fact, after my divorce was final, I actually invested in working with an image consultant. She really opened my eyes to the way I was undermining myself with my wardrobe, hairstyle and makeup. It was after I felt confident about how I looked that I was confident and calm enough to begin dating. My clients who have examined and adjusted their appearance after their divorce was final have also had a lot more confidence to date too.
I know that you might have read all of this and thought it seems pretty superficial, but you’ll never know the profound change feeling confident in your appearance can make until you try it. No one I’ve worked with who has made an effort to take care of their appearance has felt it was a waste. Everyone who’s made the effort has felt more calm and confident. I’ll bet you will too!
Your Functional Divorce Assignment:
Take all the clothes that are stained, torn or don’t fit you anymore out of your closet. Removing the things that need to be either thrown out, given away or put in a bag to be worn only when you’re painting will remove the temptation to put them on.
Take all the shoes, belts, bags, and other accessories that are worn out, don’t fit or are out of style out of your closet. If the item has more life in it, give it away. If not, throw it out or stuff it in the bag with your other painting things.
Once you’ve removed the things that aren’t working for you from your closet, you’ll be left with only the things that work for you which (along with that shower my grandma suggested) should leave you feeling calmer and more confident every morning.
In case you missed it, here’s a link to part 1. And here’s a link to part 3.
I’m Dr. Karen Finn, a divorce coach and advisor helping people just like you who are dealing with the stress and pain of divorce. You can join my newsletter list for free weekly advice. If you’re interested in taking the first step toward working with me, you can schedule an introductory private coaching session.
© 2013 Karen Finn. All rights reserved under all copyright conventions.
Part 1: How To Decrease Stress When You’re Going Through Divorce
As anyone who’s been through divorce knows, it’s an incredibly stressful time. If the only stresses you had to worry about were due to divorce that would be one thing, but the real problem is that the rest of your life doesn’t stop just because you’re getting divorced. All of your usual day-to-day stressors (work, traffic, kids’ schedules, other family demands, and the news) somehow become even larger when you’re dealing with the big D.
In this first of three articles on minimizing stress when you’re dealing with divorce, we’ll be focusing on renewing your energy.
When’s the last time you thought about where your energy comes from? It wouldn’t surprise me if you’d never thought of it before. After all, it’s something that most of us take for granted. We assume we’ll have the energy to get through our day each and every day. We just accept that some days it’s easier to get through the day than others.
The thing is, when you’re going through divorce on top of everything else it can be more difficult than usual to get through your day. When I started consistently having trouble having enough energy to get through my day while I was going through my divorce 10 years ago, I got interested in how I could boost my energy and that led me to wondering where my energy came from.
What I learned was that our energy comes from our psychology and our physiology. Yup, it comes from a combination of how you think and how your body responds (which ultimately means how you treat your body). It’s just as simple and as hard as that.
Luckily, the concept is pretty easy to understand. The more positive and calm your thoughts and the more healthy your body is the better you’ll be able to deal with stress. Unfortunately, the concept can be pretty difficult to implement if you’ve not paid much attention to your thoughts or your general health prior to divorce becoming a reality in your life. To help you out, I’ve got five quick tips that can give you a head start to renewing your energy even in the midst of divorce.
1. Start your day with a positive thought. Lots of people get out of bed dreading the day, but if you can start your day with a positive thought it will go a long way toward lessening the stress you have all day long.
Ten years ago, I was one of those people. I felt like I was on a treadmill of needing to meet one responsibility after another with a few catastrophes thrown in for variety. Learning to wake up with a positive thought (or two) really made a difference for me. It helped me get past the plague of depressive thoughts about being divorced and on to better things.
2. Schedule at least one break for yourself every day where you have ZERO responsibilities and ZERO interruptions. The break can even be as short as 5 minutes. The important thing is that you take it.
Ten years ago, I didn’t know what it was to have a real break. I spent almost every waking moment either working or worrying – neither of which was very helpful to renewing my energy. Learning to take a real break was hard for me, but by constantly trying out different things I realized that by allowing myself to have a time and space where I had zero responsibilities or interruptions that I felt tons better. I had more energy to go back to working (and worrying).
3. End your day with gratitude. Allowing yourself to appreciate the good that happened during the day goes a long way toward allowing you to have restorative sleep at night.
When I was going through my divorce, I used to have terrible nightmares. I’d dream about the worst case scenarios of all the things I had gone to sleep worrying about. As a result of the nightmares, I got very little sleep which just made life that much harder the next day. When I learned to change my thoughts at night from the worry to something more positive, the frequency of my nightmares decreased dramatically and I slept better. Of course when I got better sleep, I felt more energetic the next day.
4. Eat well and regularly. I’m sure you’ve heard the phrase “you are what you eat” before. There’s definitely some truth to that phrase, but when you’re going through divorce it’s even more powerfully truthful. Most people change the way they eat when they’re feeling stressed. They’ll over eat or eat “junk food” to soothe themselves or they’ll “forget” to eat in an attempt to gain some control. Either path leads to decreased energy. They’re either fueling their bodies with junk or not fueling their bodies at all.
I went the control route when I was dealing with the big D. I severely curtailed my eating and tried to live on next to nothing. I became anorexic and let me tell you that starving yourself is not the way to increase your energy! I felt exhausted and anxious most of the time. Luckily, I had a trainer who literally got in my face about being anorexic and got me to start eating healthfully again. It made a HUGE difference in my energy level and my mood. I actually started to feel happy again.
5. Get some exercise daily. When you’re going through divorce, it’s really easy to believe you don’t have time for exercise because there are just so many other things needing your attention. Exercise doesn’t have to mean a trip to the gym or the yoga studio, it can be as simple as taking a walk around the block, playing Frisbee with your kids and dog or even doing 5 jumping jacks. Exercise is anything that gets your body moving in a way you don’t usually do. The wonderful thing is that the novelty of the movement will energize you.
I was a glutton for punishment 10 years ago. I took everything to the extreme and would work out daily. What I learned from that was exercise doesn’t have to be work. It can be fun. The point of getting some exercise daily is just to move your body and change your thoughts. The wonderful thing I discovered about changing my thoughts was that I felt better and more energetic!
These 5 tips for renewing your energy are simple. Hopefully, they’re simple enough that you’re ready to try one or more of them out for yourself. I know you’ll start to notice improved energy levels and less stress once you implement at least one of these tips daily regardless of where you are in your divorce process.
Your Functional Divorce Assignment:
Eating well and regularly is a challenge my clients always face, so Your Functional Divorce Assignment will focus on this tip.
Take the following quiz to get an idea of how you might eat well and regularly.
Select one answer for each question.
1. On average, every day I have ________ servings of caffeine (energy drinks, coffee, sodas, tea).
A. More than 5
B. 2 – 5
C. Less than 2
2. I eat some protein with every meal or snack.
A. Rarely
B. Sometimes
C. Usually
3. I eat _____ meals each day.
A. 0
B. 1
C. 2-3
4. I drink _______ glasses of water each day.
A. 0-2
B. 3-7
C. 8 or more
Ideally, C is the better answer for each of the questions. If you’ve answered A for any of these questions you might want to consider changing things so that you can answer B instead and I’ll bet that you just might feel a bit more energetic when you do.
And here are links to part 2 and part 3.
I’m Dr. Karen Finn, a divorce coach and advisor helping people just like you who are dealing with the stress and pain of divorce. You can join my newsletter list for free weekly advice. If you’re interested in taking the first step toward working with me, you can schedule an introductory private coaching session.
If you’re looking for more help on how to navigate the challenges of your life now, read more articles about Life After Divorce.
Divorce and the Art of Motorcycle Maintenance
As I’ve mentioned before, I do a lot of reading and I’ll often be reading several books at the same time. I’ll pick up whichever one fits my mood when I have a few moments to read.
One of the books I’ve got open these days is The Seven Wonders That Will Change Your Life by Glenn Beck and Keith Ablow, M.D. I found one particular passage interesting because it reminded me about perspective and how my life has changed since I got divorced. The passage is actually a quote from Robert Pirsig’s book Zen and the Art of Motorcycle Maintenance which I read about a year after my divorce was final. Here’s the passage:
The trap consists of a hollowed-out coconut chained to a stake. The coconut has some rice inside which can be grabbed through a small hole. The hole is big enough so that the monkey’s hand can go in, but too small for his fist with rice in it to come out. The monkey reaches in and is suddenly trapped – by nothing more than his own value rigidity. He can’t revalue the rice. He cannot see that freedom without rice is more valuable than capture with it. The villagers are coming to get him and take him away. They’re coming closer…closer!…now!…
There is a fact this monkey should know: if he opens his hand he’s free. But how is he going to discover this fact? Be removing the value rigidity that rates rice above freedom. How is he going to do that? Well, he should somehow try to slow down deliberately and go over ground that he has been over before and see if things he thought were important really were important and, well, stop yanking and just stare at the coconut for a while. Before long he should get a nibble from a little fact wondering if he is interested in it. He should try to understand this fact not so much in terms of his big problem as for its own sake. That problem may not be as big as he thinks it is. That fact may not be as small as he thinks it is either.
When I got divorced, I felt like that trapped monkey – terrified and held captive by my fears about what I thought was important at the time. What I thought was important back then was that my life after divorce needed to work pretty much exactly the same as it had before my divorce – except that I now had an ex-husband. This was the fact whose nibbling I ignored. I ignored the reality that one person cannot be as productive as two people working together. I ignored that it would take me longer to do all of the household chores on my own instead of sharing them with someone else. I ignored the fact that caring for 3 attention-loving pets on my own would be more of a challenge than it was when I was married. I ignored these realities and expected that I could do it all with at least as high a quality as had been done pre-separation and divorce.
I kept ignoring all of these facts about my home life and kept expecting that I could and should do it all as had been done before. I also kept expecting the same high-level of performance from myself at work, at the gym and at play. I expected so much of myself that I virtually eliminated any time for myself – any down time to just relax. I had built a very elaborate trap for myself – one that kept me frazzled and eventually led to burnout.
Today, more than 10 years later, I’m amazed by what an elaborate trap I had created for myself.
The thing is, I’m not the only person who got divorced and created a trap. I regularly meet and work with divorced people who create their own elaborate captivities.
Back then, just like the people I meet and work with today, I simply wasn’t capable of identifying my captivity when I got divorced. I thought it was just how my life was and that somehow I was defective because I couldn’t keep up with everything I thought I had to keep up with. Today I know that wasn’t the case. Today, I know that back then I wanted my rice (all my expectations of myself) and didn’t realize I was selling my freedom to have it.
Like most people dealing with divorce, I’ll bet that you are holding yourself captive unnecessarily too. Check out Your Functional Divorce Assignment to help you identify and loosen the bonds of your trap.
Your Functional Divorce Assignment:
What trap are you in? There are all kinds of traps people create for themselves when they get divorced. Maybe your trap is similar to mine in that you expect your life to be pretty much the same. Maybe your trap is a belief that you’re too old to ever find another significant other. Maybe your trap is a belief that you have no employable skills and no way of getting any. Or maybe your trap is something else all together. It could be big or small, the size doesn’t matter. What does matter is identifying how you are feeling captive.
What are the reasons you believe your trap exists? Come up with every single reason your trap is real no matter how small or how big. You might want to write them down so you can get them out of your head and make sure you’ve got them all covered. Besides, having them all listed in one place will help you with the next step.
For each of the reasons, ask yourself “Is this reason 100% true?” and “What makes this reason true?” I wish I had known how to ask myself these questions when I was recovering from my divorce. What often happens when I compassionately ask my clients both questions is that they’ll start to get a nibble of a fact they had been ignoring. That nibble will often lead to a new idea or a new perspective that allows their trap to be loosened – at least a little bit – which will often entirely change their trap if not eliminate it completely.
I’m Dr. Karen Finn, a divorce and personal life coach helping people just like you who are dealing with the stress and pain of divorce. You can join my newsletter list for free weekly advice or schedule a private consultation with me.
If you’re looking for more help recovering from your divorce, read more articles about Healing After Divorce.
The 4 Phases Of Divorce Recovery
Divorce is one of the most stressful life changes you can experience. When I went through my divorce, I felt as if I had been tied up, blindfolded and strapped into the front car of a run-away roller coaster. It was terrifying! What made it so bad was that I didn’t know what to expect next and I was always anticipating the worst.
What I’ve learned through my own divorce recovery and helping all my clients over the years is that when you have some knowledge about what to expect, things are less scary. This is like the idea of taking the blindfold off so although you might still feel like you’re tied up and on the roller-coaster ride at least you’ll be able to see what’s coming up next.
So let’s take that blindfold off you once and for all! There are four phases of divorce change that you’ll experience – just like there are four seasons:
- The End/Beginning – Winter
- The Chaotic Redefinition of Life – Spring
- The Settling In – Summer
- Moving On – Fall
The first phase, the end/beginning, is tough – just like winter is. This phase is a progression from the first thought of divorce, to the struggle to make the decision and then finally to making the decision. In this phase it’s common to feel frozen by fear and/or indecision. Once the decision is made, unless both spouses made the decision together, it’s common for the spouse not making the decision to feel frozen by denial and rejection.
In the spring-like phase of divorce, the chaotic redefinition of life, everything seems to change at once. Life can feel tumultuous and like there’s too much happening. It’s hard to keep your bearings and it’s easy to get overwhelmed by everything. This is just like spring when there is a tremendous flurry of activity with the plants emerging and coming back to life along with the scurrying of wildlife to build nests and welcome their young.
In the next phase of divorce, settling in, things slow down and pick up a new rhythm just like we all do in summer. You’ve learned what you needed to learn to get your life on the new track and you’re able to slow down the frenzy of activity of the last phase. There are still a few things that need your attention, but overall you’re feeling pretty good about your life.
The fall-like phase of divorce is when you’re able to move on with your life. You’ve completed all the transition and preparation and now you’re really living your life again. Just like fall was traditionally the time to relax and appreciate all of the hard work that went into the spring and summer.
And just like our weather, there are no firm and fast divisions of the four phases of divorce. There are freak storms in divorce recovery that can make spring and fall feel like winter, but that’s all they are, just storms that you can weather and move on from.
Now with this knowledge of the phases of divorce and how they echo the seasons of the year, I’m hopeful that you’ll feel like you’ve been able to remove the blindfold and know more of what to expect on your divorce roller-coaster ride.
Your Divorce Recovery Assignment:
Which phase of divorce are you in? By recognizing which of the phases of divorce you’re in, you can be better prepared to weather it and know what to expect next.
Feel like you’re in more than one phase? Don’t worry. It’s common to feel like you’re in a couple of phases at the same time. Just like the seasons don’t abruptly change, your divorce recovery won’t abruptly shift from one phase to another.
I’m Dr. Karen Finn, a divorce coach and advisor helping people just like you who are dealing with the stress and pain of divorce. You can join my newsletter list for free weekly advice. And if you’re interested in taking the first step toward working with me, you can schedule an introductory private coaching session.
If you’re looking for more divorce recovery help, read more articles in Dealing With Grief.
How To Calm Your FEARs
When I got divorced, FEAR was my constant companion. I was afraid of almost everything and I spent a lot of time imagining catastrophes that could happen to me. Some of the catastrophes I vividly pictured were being trapped in my home by a tornado (that was the happy version – the worst version was just being obliterated by a tornado), being poisoned by the food I had bought at the grocery store, being killed in a car accident, and even losing my job which would cause me to never work again and having to live on the street where I would die a painful death.
Luckily, none of my catastrophes have come to pass, but I wasted a HUGE amount of energy and time living with the fear of them. And yet, being afraid is a common part of going through divorce. There are so many changes happening all at once that can seem to threaten survival if your FEARs take hold of you like mine did.
Could I have worked my way through my divorce without wasting so much energy and time on being afraid? YES! But I didn’t know how then. I know how now and that’s what I want to share with you – exactly how to calm your FEARs.
You can look at the word fear as an acronym – FEAR – which stands for False Expectations Appearing Real. Each one of the catastrophic fears that I had were actually FEARs. They were just expectations that I made come terrifyingly alive for me even though they were not real events.
The first thing to remember about FEARs are that they are based on a loss of trust. When you have False Expectations Appearing Real you’ve lost trust in something.
When I was afraid of being obliterated by a tornado, I had lost my trust in being able to take the necessary precautions in a tornado warning. When I was afraid of being poisoned by the food I bought at the grocery store, I had lost my trust in the food production, safety and distribution organizations. When I was afraid of being killed in a car accident, I had lost my trust in my ability to drive defensively and my trust in the fact that most other drivers are going to follow the rules of the road. When I was afraid of losing my job, I had lost trust in my ability to perform at work even though I was still doing so. When I was afraid that I would never work again, I had lost my trust in myself. When I was afraid of living on the street, not only had I lost trust in myself, but I had lost trust in my friends and family too.
Now, losing trust is a normal part of going through divorce. It makes sense to have a questioning about trust with respect to relationships when you’re going through divorce. However, generalizing the loss of trust about relationships to other things is where FEARs start. So as easy as it can be to question your trust of other things in your life when you go through divorce, actually losing trust can lead to creating catastrophes where there are none. And this is exactly what I did when I went through my divorce.
The second thing to remember is that what you’re FEARing is probably not happening now. In fact, that’s the best way to start calming a FEAR. Just ask yourself if what you’re FEARing is true right now. Is it happening right now? Usually, it isn’t. Usually, your mind is just going down the path of creating a wildly vivid movie of your FEAR. But, the moment you’re able to push the pause button on the movie you’ve been creating by acknowledging that it’s not happening right now, you’ve just started calming your FEAR. Your FEARs will calm because you’ve changed your focus, if only for a moment, to the fact that it’s not happening right now.
The third thing is to help your thoughts change the channel from the FEAR movie as soon as you pause it. There are millions of other thoughts you can have instead of becoming engrossed in the movies of your FEARs. The easiest way to change the channel is to become engrossed in something else. For some people exercising works great. But if it’s the middle of the night when your FEAR movie-fest starts, it’s not too practical to start exercising. What I think works even better at any time of the day or night is to write down what your FEAR is and then write down as many things as you can think of to prevent that FEAR from becoming real. Another thing that can help any time of the day or night is to ask yourself what is happening now. What are the sounds you’re hearing, the things you can see, what are you touching, etc. Just by bringing yourself as fully into the reality of your surroundings as possible can help to quell the FEARs and change that channel.
Fears are a normal part of healing from divorce. The thing is that sometimes they can get out of hand and become FEARs (False Expectations Appearing Real). By having a plan in place that can help you change the channel when your FEARs start playing in your mind, you’ll be able to calm them quickly.
Your Functional Divorce Assignment:
What are you FEARing? People FEAR all kinds of things when they get divorced. Maybe you FEAR being alone for the rest of your life. Maybe you FEAR not being able to find a job when you return to the workforce. Maybe, you’re like me and you FEAR eating the food you bought at the grocery store. Whatever it is that you FEAR, acknowledge it. By acknowledging your FEARs, you’ll have more control over them instead of being ruled by them.
Now that you know what they are, prepare for you FEARs to show up. Understanding that your FEARs might show up again even after you’ve identified them will put you well on your way to calming them. They’ll become a movie you’ve seen a hundred times where you can recite every line of the dialog by heart. You’ll just need to remember to ask yourself, “Is what I FEAR happening now?” as soon as the FEAR movie starts to play again so you can pause it for just a moment.
When the movie is paused, pick one of the three options to change the channel. If your FEAR movie starts playing at a time when you can exercise, you might want to do that. If your FEAR movie starts to play at a time when it’s not possible to exercise, you can either write down your FEAR and as many things as you can think of to prevent it from coming true or you can start becoming firmly engrossed in your surroundings.
Whatever you choose to do to change the channel when your FEAR movie starts will be a HUGE boon to you calming your FEARs and being able to move on with your life after divorce.
I’m Dr. Karen Finn, a divorce coach and advisor helping people just like you who are dealing with the stress and pain of divorce. You can join my newsletter list for free weekly advice. And if you’re interested in taking the first step toward working with me, you can schedule an introductory private coaching session.
© 2013 Karen Finn. All rights reserved under all copyright conventions.
Just finished a great book – Raising the Kid You Love with the Ex You Hate
Edward Farber, PhD is releasing his new book Raising the Kid You Love with the Ex You Hate next week. I was lucky enough to receive an Advance Reviewer’s Copy and I do mean lucky.
Ed’s book is full of fabulous advice about how to make the business of co-parenting work after the business of marriage has failed. The basis of his advice about successful co-parenting hinges on these three principles:
- Your child needs both parents
- Reduce parental conflict after the separation
- Both parents make decisions
Parents who can agree to abide by these three principles will have a headstart in helping their children be happy, healthy adults. To be implemented well, each parent needs to be consistently focused on them and communicate regularly with their ex to make sure they’re on the same page. Continuing to interact with your ex after divorce may not be something you look forward to, but, as Dr Farber points out, it’s necessary to being able to raise the kid you love.
I really appreciated reading this no non-sense approach to making co-parenting work along with the real-life stories from Ed’s practice, but probably the best part of this book is the fact that he shares ideas for non-ideal co-parenting situations. He offers suggestions for dealing with an ex who is more interested in revenge than in successfully co-parenting, for how the co-parenting arrangement will naturally need to change as your kid grows older, for dealing with an ex who has emotional, psychological or addictive disorders, and even for dealing with kids who may be embellishing the truth to get into your good graces.
This book is an ideal resource for parents who are divorced or divorcing and committed to continuing to be great parents.
You can check out the book at Raising the Kid You Love with the Ex You Hate.
I’m Dr. Karen Finn, a divorce coach and advisor helping people just like you who are dealing with the stress and pain of divorce. You can join my newsletter list for free weekly advice. If you’re interested in taking the first step toward working with me, you can schedule an introductory private coaching session.
If you’re looking for more help on how to navigate the challenges of your life now, read more articles on Life After Divorce.
Have A Great Online Dating Experience
Dating after divorce can be confusing. After all, it’s probably been a while since you last dated and things have CHANGED since then.
One of the biggest changes in dating over the last 10-15 years is the number of people who use online dating services. Did you know there are even websites dedicated to letting you know who the top online dating services are? These services are a BIG business and it’s OK to use them. When my clients decide to start dating, most of them use an online dating service or two. Heck I even used one to meet my 2nd (and current) husband.
Online dating, just like any other kind of dating, is terrific IF you’re aware of these three pitfalls.
The first pitfall is lack of safety. I’ve heard stories from both men and women about some positively scary situations they found themselves in when they met a date. Here are some key things you can do to be a bit safer when you date online:
When you’re using an online dating service, be careful of your identity. Don’t use your full name on your profile that’s open to the public.
Ask the other person for their number, don’t freely give yours away. It’s OK to block your number and make your first call(s) anonymously.
For heaven’s sake, DON’T give someone you’ve never met your address to come pick you up. When you’re ready to meet someone, arrange to meet them someplace public. Park someplace where there are lots of others coming and going. It’s also a good idea to let someone know someone know where you are going to be meeting your date and have them call if they haven’t heard from you in a couple of hours.
The second pitfall is looking for a spouse instead of learning to date. One of the most common things I see people do when they’re starting to date again is to focus on finding a spouse instead of focusing on dating. There’s a big difference between the two!
When you focus on finding a spouse, going out becomes a lot more serious, a lot more intense. You might even start to worry about how many dates you go on before you decide if you want to be serious with this person. Sometimes you don’t go out with more than one person at a time because you want to make sure you give the current person the benefit of the doubt.
When you’re focused on dating, the whole thing is a bit more casual. There’s less stress and pressure to impress and more emphasis on figuring out whether or not you’re enjoying yourself. Focusing on dating is a great way to learn what you do and don’t like about others and yourself when you’re around them. This knowledge will allow you to move on when it’s right for you. One important point here is that you need to be up-front with the people you’re dating to let them know where you’re coming from and so they don’t get the wrong idea about your intentions.
The third pitfall is thinking you must respond and/or date everyone who contacts you. You have no responsibility to the people who reach out to you. You don’t have to respond to everyone and you definitely don’t have to go out with all of them either. You deserve to be picky about who you spend your time on and with. Your time and how you spend it is how you create your life, so be picky about whom you spend time with!
I want you to think of dating as cultivating friends and learning about yourself. Most people aren’t ready to get into another serious relationship right after they get divorced. They need some time to rediscover themselves and figure out what they do and don’t like about other people. That means going out with other people to have fun.
Dating is supposed to be fun and using the online services can be a great way to meet some amazing people. Just be sure to avoid the pitfalls!
Your Online Dating Assignment:
Do some research. There really are a lot of sites out there to help you meet people to date. Each site has its own personality. Check out a few and decide which site or sites best fit you.
Be open to learning about yourself. The dating experience should be fun and put you and your date in new situations that will allow you both to learn about yourselves and each other. Successful dating requires that you be ready to learn stuff about yourself without the expectation that you or your date be perfect.
Are you ready to date? OK, this probably should have been the first step of the assignment, but I saved it to last so you’d be sure to see it. There’s no rule about when you’re ready to date, but generally, you want to be through the worst of the emotional part of your divorce. If you’re curious to know where you are on the continuum of being through with the emotional part of your divorce you need to check out the Fisher Divorce Adjustment Scale (FDAS) at http://drkarenfinn.com/work-with-me/how-long-does-it-take-to-recover-from-divorce
I’m Dr. Karen Finn, a divorce coach and advisor helping people just like you who are dealing with the stress and pain of divorce. You can join my newsletter list for free weekly advice. If you’re interested in taking the first step toward working with me, you can schedule an introductory private coaching session.