What to consider when you’re considering divorce: your health, mental health, and self-care
Deciding to divorce is never an easy choice, and the process can be emotionally, mentally, and physically taxing. Before taking the first steps, it’s essential to prioritize your well-being—because navigating divorce requires resilience and clarity. From managing stress and emotional upheaval to ensuring you stay physically healthy, focusing on self-care is a crucial foundation for making sound decisions.
In this post, we’ll explore the key considerations for protecting your health and mental health during this challenging time, as well as practical tips for self-care. Whether you’re in the early stages of contemplation or preparing to take action, caring for yourself is the first step toward building a brighter future.
4 Essential Considerations for Your Physical Health When Considering Divorce
Prioritize Regular Medical Checkups
What It Is: Ensuring you maintain regular appointments with your primary care physician to assess your overall physical health.
Why It’s Important: Stress from considering or undergoing a divorce can take a toll on your physical health, potentially leading to issues like high blood pressure, headaches, or sleep disturbances. Catching and addressing these issues early helps you maintain the strength needed to navigate this challenging time.
Experts Who Can Help: Primary care physicians and general practitioners.
How to Ask for Help: Schedule a wellness checkup. When you meet with your doctor, explain, “I’m experiencing a significant amount of stress right now. Are there any ways I can better manage my physical health during this time? Could you help me identify potential health risks I should monitor?”
Focus on Nutrition and Meal Planning
What It Is: Maintaining a balanced diet to support your energy levels and immune system.
Why It’s Important: Emotional stress can often lead to poor eating habits, which can weaken your body and make you more vulnerable to illness. Proper nutrition is essential for keeping your body strong during periods of uncertainty.
Experts Who Can Help: Registered dietitians or nutritionists.
How to Ask for Help: Contact a nutritionist to discuss stress-related eating habits. Ask, “I’m going through a potentially stressful life change. Could you recommend meal planning strategies or foods that can help me manage energy and stress levels better?”
Create a Consistent Exercise Routine
What It Is: Establishing a manageable fitness routine to release stress, improve sleep, and boost mood.
Why It’s Important: Exercise is a proven way to reduce stress hormones and increase endorphins, which can help you cope with emotional challenges. Physical activity also ensures you’re taking time to focus on yourself.
Experts Who Can Help: Personal trainers, fitness instructors, or physical therapists (if you have pre-existing injuries).
How to Ask for Help: Meet with a trainer or instructor and explain, “I’m looking for an exercise routine that fits into a busy and stressful schedule. Can you help me design something simple and effective that promotes stress relief?”
Prioritize Sleep and Rest
What It Is: Establishing healthy sleep patterns and making rest a priority during this transition.
Why It’s Important: Lack of sleep can affect your ability to make clear decisions, manage emotions, and maintain your overall health. Proper rest is essential for coping with the demands of divorce planning.
Experts Who Can Help: Sleep specialists or therapists who focus on sleep hygiene.
How to Ask for Help: Consult a sleep expert and share, “I’ve been struggling to get quality sleep due to stress. Can you help me create a plan or provide tips to improve my sleep habits during this difficult time?”
4 Essential Considerations for Your Mental Health When Considering Divorce
Seek Professional Emotional Support
What It Is: Engaging with a therapist or counselor to process emotions, gain clarity, and develop coping mechanisms.
Why It’s Important: Considering divorce can bring up feelings of grief, anger, guilt, or fear. A mental health professional can provide a safe space to explore these emotions and help you make decisions with a clear mind.
Experts Who Can Help: Licensed therapists, psychologists, or counselors specializing in life transitions or family dynamics.
How to Ask for Help: Find a therapist and ask, “I’m contemplating divorce and feeling a mix of emotions. Can you help me process these feelings and build a plan to approach the situation in a healthy way?”
Develop Stress-Management Strategies
What It Is: Implementing practices to reduce and manage stress, such as mindfulness, meditation, or relaxation techniques.
Why It’s Important: Chronic stress can cloud judgment and negatively impact both your mental and physical health. Learning to manage stress ensures you stay focused and balanced while navigating potential challenges.
Experts Who Can Help: Mindfulness coaches, meditation teachers, or therapists skilled in cognitive-behavioral therapy (CBT).
How to Ask for Help: Consult a mindfulness coach or therapist and say, “I’m experiencing heightened stress while considering a major life decision. Can you recommend practices or tools to help me stay grounded?”
Understand the Impact on Your Mental Health
What It Is: Assessing how the potential divorce may affect your mental well-being, including any pre-existing conditions such as anxiety or depression.
Why It’s Important: Knowing your mental health baseline helps you identify warning signs of increased emotional distress and allows you to seek support proactively.
Experts Who Can Help: Psychiatrists, therapists, or mental health specialists.
How to Ask for Help: Schedule a consultation and explain, “I’m facing a significant life decision and want to ensure my mental health remains stable. Are there ways to monitor and support my emotional well-being during this process?”
Create a Support System
What It Is: Building a network of trusted individuals who can provide emotional encouragement and practical advice.
Why It’s Important: Feeling isolated during this time can worsen emotional strain. A strong support system provides reassurance, perspective, and a reminder that you’re not alone.
Experts Who Can Help: Support groups, divorce coaches, or peer support networks.
How to Ask for Help: Join a support group or speak with a divorce coach and share, “I’m considering divorce and want to connect with others who understand this experience. Can you guide me in finding community support and practical resources?”
4 Essential Considerations for Your Self-Care When Considering Divorce
Establish a Daily Self-Care Routine
What It Is: Creating a daily practice that includes activities like exercise, journaling, or spending time on hobbies that bring you joy.
Why It’s Important: Divorce-related stress can be overwhelming, and consistent self-care helps you stay centered, energized, and emotionally balanced.
Experts Who Can Help: Wellness coaches, personal trainers, or self-care mentors.
How to Ask for Help: Reach out to a wellness coach and say, “I’m navigating a challenging period and need help creating a self-care routine that supports my physical and emotional well-being. Can you guide me?”
Prioritize Rest and Sleep
What It Is: Ensuring you get quality sleep to allow your body and mind to recharge.
Why It’s Important: Poor sleep can exacerbate stress, impair decision-making, and take a toll on your physical and mental health during an already taxing time.
Experts Who Can Help: Sleep coaches, therapists specializing in sleep, or medical professionals.
How to Ask for Help: Consult a sleep coach and say, “Stress is impacting my sleep, and I want to develop healthier habits to rest better. What steps can I take to improve my sleep quality?”
Set Healthy Boundaries
What It Is: Defining limits with your spouse, friends, and family to protect your emotional space and prioritize your needs.
Why It’s Important: Boundaries help you conserve emotional energy and reduce conflict, which is crucial while contemplating divorce.
Experts Who Can Help: Life coaches, therapists, or boundary-setting specialists.
How to Ask for Help: Speak with a therapist and say, “I’m in a transitional period and need guidance on setting boundaries to manage stress and focus on myself. Can you help me create a plan?”
Engage in Activities That Bring You Joy
What It Is: Allocating time for hobbies, creative outlets, or relaxing activities that uplift your spirit.
Why It’s Important: Finding joy amidst uncertainty can boost your mood, build resilience, and remind you of the positive aspects of your life.
Experts Who Can Help: Art therapists, hobby instructors, or mindfulness practitioners.
How to Ask for Help: Contact an instructor or therapist and ask, “I want to reconnect with activities that bring me happiness during this challenging time. Can you suggest ways to incorporate creativity or mindfulness into my routine?”