coping and dealing with divorce - Page 3

Therapy and Mindfulness Practices for Self-Discovery After Divorce
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Therapy and Mindfulness Practices for Self-Discovery After Divorce

Lee Hawker-Lecesne MBPsS
Lee Hawker-Lecesne MBPsS
Clinical Program Director
The Cabin Chiang Mai

The end of a relationship, particularly a marriage, can be one of the most disorienting and painful transitions in life. Divorce shakes the very foundations of identity, security, and future expectations. However, within this upheaval lies an opportunity: a chance to reconnect with oneself, to redefine personal values, and to cultivate resilience. Therapy and mindfulness practices offer invaluable tools for self-discovery and emotional healing, guiding individuals toward a renewed sense of purpose and wellbeing.

The Power of Mindful Reflection

One of the most profound tools in healing after a divorce is the practice of mindful reflection. Divorce often leaves individuals caught in the past or anxiously anticipating the future—rehashing old arguments, replaying regrets, or fearing what lies ahead. Mindful reflection counterbalances this by anchoring attention in the present moment. Simple exercises, such as noticing the texture of a blanket, the scent of morning coffee, or the rhythm of the breath, create moments of stillness in an otherwise turbulent emotional landscape.

“Mindful reflection is a way of giving yourself the permission to pause,” says Lee. “By focussing on small, tangible details, you remind yourself that life is still unfolding, moment by moment. This practice helps in reducing anxiety and preventing emotional overwhelm. It provides a sense of agency, allowing healing to take root.”

Physiologically, mindful reflection supports the nervous system by promoting relaxation and reducing the activation of the stress response. Studies have shown that mindfulness-based interventions lower cortisol levels and enhance emotional regulation (Tang, Hölzel, & Posner, 2015). By bringing attention to the present, individuals decrease stress markers, which in turn lowers heart rate and blood pressure, fostering a state of calm and centeredness. Mentally, it strengthens self-awareness and acceptance, helping individuals to detach from negative thought spirals and self-criticism.

Journaling as a Pathway to Clarity

Journaling provides an outlet for untangling the complexity of emotions that arise during and after divorce. Divorce often triggers a cascade of thoughts and emotions, ranging from anger and grief to relief and hope. Without a structured way to process these emotions, they can become a tangled web of confusion.

“Writing down your thoughts can help you understand what is within your control and what is not,” explains Lee. “Journaling is a simple yet powerful way to gain insight into your needs and values, fostering a deeper understanding of yourself beyond the identity shaped by your former relationship.”

On a neurological level, journaling activates the prefrontal cortex, the part of the brain responsible for rational thinking and emotional regulation. Studies have indicated that expressive writing enhances cognitive processing, reduces symptoms of depression, and improves overall emotional wellbeing (Pennebaker & Smyth, 2016). It provides an opportunity to reprocess painful memories in a safe way, strengthening cognitive flexibility and reducing emotional distress. Moreover, expressive writing has been shown to improve immune function and decrease symptoms of anxiety and depression.

Negative Visualisation: A Counterintuitive Path to Gratitude

While it may seem counterproductive to reflect on loss after a divorce, the practice of negative visualisation offers a unique form of healing. This exercise involves imagining life without the things we cherish, not to dwell in sorrow but to cultivate a greater appreciation for what remains.

“Thinking about what life would be like without close friendships, family, or even personal health shifts our focus from loss to gratitude,” says Lee. “Divorce may mean the end of a relationship, but it does not mean the end of everything. This shift in mindset fosters resilience and strengthens our sense of inner stability.”

This practice activates the brain’s reward system, encouraging the release of dopamine, the neurotransmitter associated with pleasure and motivation (Berridge & Kringelbach, 2015). In doing so, it helps individuals shift their perspective from one of deprivation to one of abundance, reducing feelings of despair and hopelessness.

Mindfulness Meditation: Training the Mind for Equanimity

Mindfulness meditation has been extensively studied for its impact on emotional regulation. Regular mindfulness practice reduces reactivity to emotional distress while fostering greater control over thought patterns.

“Meditation is not about emptying the mind—it’s about learning to sit with your thoughts without becoming overwhelmed by them,” says Lee. “By cultivating this non-reactive awareness, you learn to navigate emotional pain with greater ease, allowing it to pass rather than consume you.”

Neuroscientifically, mindfulness meditation strengthens connections between the prefrontal cortex and the amygdala, which helps regulate emotional reactivity. Research has shown that consistent meditation practice leads to structural changes in the brain that support emotional resilience and stress management (Hölzel et al., 2011). Over time, this practice reduces stress-related inflammation in the body and increases gray matter density in areas responsible for learning, memory, and emotional balance.

Acts of Kindness: Rebuilding Connection and Meaning

Divorce can create a profound sense of isolation. A once-shared life is now singular, and the absence of a partner can leave a void in daily experiences. One antidote to this loneliness is the practice of small, deliberate acts of kindness. Engaging in kind gestures—whether volunteering, offering a sincere compliment, or reaching out to a friend—reminds individuals of their capacity for love and connection beyond romantic relationships.

“Even small acts of kindness can have a big impact on emotional recovery,” says Lee. “They reinforce our connection to the world around us and remind us that we are not alone in our journey. Giving kindness to others often helps us heal, too.”

Research shows that acts of kindness trigger the release of oxytocin, the hormone associated with bonding and trust, while also increasing serotonin and dopamine levels (Kogan et al., 2010). These biochemical changes create a sense of happiness, reduce stress, and counteract feelings of loneliness.

Embracing the Journey of Self-Discovery

“The journey after divorce is about learning who you are outside of that relationship,” says Lee. “Each mindful step you take brings clarity, strength, and the opportunity for renewal.”

Divorce is not merely an end; it is a transition, a doorway to a new phase of life. The emotional turmoil that follows can feel overwhelming, but with each intentional step—whether through reflection, journaling, meditation, or acts of kindness—individuals begin to forge a new understanding of themselves. Self-discovery is not an overnight event; it is a gradual process of re-learning, re-defining, and re-building.

One of the most important aspects of this journey is self-compassion. Often, individuals exiting a relationship hold onto feelings of guilt, failure, or self-doubt. However, embracing mindfulness and therapeutic practices allows for a more balanced perspective. “Healing comes when we learn to be gentle with ourselves,” says Lee. “Instead of judging our past choices harshly, we must acknowledge that growth emerges from struggle.”

Physiologically, engaging in mindfulness and reflective exercises activates neural pathways associated with emotional regulation and resilience. Practices such as meditation and cognitive reframing help rewire the brain to respond to distress with greater equanimity, reducing stress hormones and fostering a sense of emotional stability. Moreover, acts of kindness, whether directed toward oneself or others, generate a biochemical response that increases dopamine and serotonin levels, promoting feelings of well-being and connection.

Another crucial element of self-discovery is embracing solitude. Many fear being alone after the end of a marriage, but solitude can be a powerful teacher. “Being alone does not mean being lonely,” Lee explains. “It is an opportunity to reconnect with yourself, to rediscover interests, passions, and aspects of your identity that may have been overshadowed in the relationship.”

By shifting focus from loss to possibility, individuals can transform the pain of divorce into an opportunity for growth. Each step taken—whether through journaling, mindful meditation, or reframing thoughts—builds a new foundation upon which to create a fulfilling, independent life.

Ultimately, self-discovery after divorce is about recognising that while a chapter has closed, the story is far from over. “This is a chance to redefine your narrative on your terms,” says Lee. “You have the power to shape your own future, and with time, clarity, and self-compassion, a new and fulfilling life will emerge.”

References

  • Berridge, K. C., & Kringelbach, M. L. (2015). Pleasure systems in the brain. Neuron, 86(3), 646-664.

  • Hölzel, B. K., Lazar, S. W., Gard, T., Schuman-Olivier, Z., Vago, D. R., & Ott, U. (2011). How does mindfulness meditation work? Perspectives on Psychological Science, 6(6), 537-559.

  • Kogan, A., Gruber, J., Shallcross, A. J., Ford, B. Q., & Mauss, I. B. (2010). Too much of a good thing? Emotion, 10(6), 925-929.

  • Pennebaker, J. W., & Smyth, J. M. (2016). Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain. Guilford Press.

  • Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225.

Read more articles by Lee Hawker-Lecesne MBPsS.

About Lee Hawker-Lecesne MBPsS

Lee Hawker is the Clinical Director at The Cabin Chiang Mai.

He is a Registered Member of the British Psychological Society. He graduated from Anglia Ruskin University in the UK with a degree in Behavioural Science and a postgraduate clinical focus on addictions from the University of Bath. Lee is a focused and ambitious individual who has in-depth training and experience in a broad range of clinical psychological interventions in the treatment of addiction, dual diagnosis, and complex trauma.

Having worked in the field of addiction for over twenty years, Lee has experience having assessed and treated many clients and families presenting with substance misuse and chemical dependency along with managing and treating trauma. Lee heads the clinical programme for The Cabin and shapes the treatment plan bespoke to individual client needs; so that focused treatment is delivered to address specific individual needs – and thus providing for higher treatment quality that is measurable and progress that is observable to both client and clinician.

Lee’s passion is to provide the best possible clinical quality and experience to ensure that clients have an opportunity to achieve lifelong recovery and are able to be a beacon to others in their lives.

The Sensitive Woman's Guide to Building a Growth Mindset in Divorce: Transforming Your Deep Feelings into Personal Evolution
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The Sensitive Woman’s Guide to Building a Growth Mindset in Divorce: Transforming Your Deep Feelings into Personal Evolution

Sue Bruckner
Sue Bruckner
Holistic Relationship Coach & Founder of Tribe Rising
CEO of With Intention Coaching

As a sensitive soul navigating divorce, you feel everything deeply. The weight of change, the intensity of emotions, the uncertainty of what lies ahead – it all resonates at a profound level. While this depth of feeling can sometimes feel overwhelming, it’s actually one of your most profound strengths. Your sensitivity gives you an extraordinary capacity for growth, transformation, and rebirth.

When you’re feeling everything so intensely, it’s natural to want to protect yourself. You might catch yourself thinking: “I’ll never recover from this,” or “I’m not strong enough to handle this change.” These thoughts stem from what psychologists call a fixed mindset – the belief that our capabilities and emotional resilience are set in stone. But there’s another way to view your journey.

A growth mindset recognises that every challenge, even the heart-wrenching ones, carries seeds of transformation. It’s not about dismissing your pain or rushing through your healing. Instead, it’s about trusting that your sensitivity allows you to process this experience in a way that leads to profound personal evolution.

Embracing Your Emotional Wisdom

Your ability to feel deeply isn’t a weakness – it’s your internal compass. As a sensitive woman, you may have spent years muting your emotions, setting aside your needs, or abandoning your truth to keep the peace. Perhaps you’ve learned to question your feelings, to dismiss them as “too much,” or to hide them away entirely. This pattern of self-abandonment, while protective in the moment, often leaves a void where your authentic voice should be.

Divorce, though challenging, offers a profound invitation to reclaim your emotional experience as wholly and authentically yours. When waves of grief or anxiety wash over you, try sitting with them gently, knowing you’re building a new relationship with your sensitivity. Ask yourself: “What is this emotion teaching me about what I need?” “What parts of myself am I rediscovering through this process?” As you grow your capacity to hold these feelings without judgment, each emotion becomes a doorway to deeper self-understanding and more aligned decision-making. This is how you begin to trust yourself again – by honouring your emotional wisdom rather than pushing it away.

Learning to Celebrate Yourself

Your sensitive nature makes you naturally introspective, yet you may have spent years without truly seeing or celebrating yourself. Perhaps your accomplishments, strength, and resilience have gone unacknowledged – by others and, more importantly, by yourself. Now is the time to change that pattern.

Begin a celebration journal. This isn’t about gratitude for others or external circumstances – this is purely about acknowledging YOU. Each day, ask yourself:

  • “Today, I celebrate myself for…”
  • “I’m proud of how I…”
  • “I want to acknowledge myself for…”
  • “I’m showing up powerfully by…”

At first, this might feel uncomfortable or even impossible. You might hear that inner voice saying “Who am I to celebrate myself?” or “It’s not that big of a deal.” But remember – every step forward, every moment you choose yourself, every time you honor your needs or speak your truth – these are victories worth celebrating.

Your answers will likely surprise you, gradually revealing a woman who is far stronger, more capable, and more resilient than you’ve allowed yourself to recognise. This practice isn’t about ego – it’s about finally seeing yourself clearly and celebrating the woman who is emerging through this transformation.

Creating Your Future Story Through Inner Wisdom

As a sensitive person, you likely have a rich inner world. This gift of deep imagination offers you a unique pathway forward – through dialogue with your future self. She is there, waiting to connect with you, full of wisdom and profound compassion for your current journey. She understands every tear, every moment of doubt, every brave step forward you’re taking now.

Take a quiet moment to sit with her. What would she tell you about the path you’re on? She knows that every choice you make today is paving the way to a future she loves living. She’s proud of your courage, your willingness to honor your truth, even when it feels terrifying. Ask her about the dreams that are quietly waiting to emerge, the parts of yourself that are ready to blossom. Let her remind you that your divorce isn’t just an ending – it’s an invitation to rediscover and reinvent yourself in ways that align deeply with your soul’s longing.

Your future self knows something precious: this transformation, though challenging, is a sacred journey toward becoming more fully yourself. She’s there, cheering you on, holding space for your emergence. When you need strength, connect with her wisdom. When you need reassurance, feel her compassion. She is the living proof that you not only survive this chapter – you use it to create a life that fills you with pride and joy.

Practicing Tender Self-Compassion

Your sensitivity extends to how you treat yourself, particularly in moments of intense emotion. As a sensitive woman, you might find yourself getting frustrated or upset with the depth of your feelings – perhaps criticising yourself for “still feeling this way” or “being too emotional.” This double layer of pain – feeling deeply and then judging yourself for those feelings – is a pattern we can gently transform.

Instead of harsh self-judgment, try speaking to yourself as you would a dear friend going through divorce. When you catch your inner critic chastising you for the intensity of your emotions, pause and ask yourself: “How best can I love myself in this moment?” or “What would love say instead?” These simple yet profound questions can transform your relationship with both your sensitivity and yourself during this transition. Remember, there’s no “right” way to feel during divorce – your emotional experience, in all its depth, is valid.

Daily Growth Practices for the Sensitive Soul:

  • Pay attention to your first thoughts upon waking and your final thoughts before sleep – make these moments intentional whispers of self-kindness and encouragement.
  • Notice and celebrate small signs of your resilience.
  • Honour your need for quiet reflection time.
  • Surround yourself with people who understand your sensitive nature.
  • Trust the wisdom of your emotions while not letting them overwhelm you.

Remember, your sensitivity isn’t a barrier to healing – it’s your pathway to profound transformation. Each day of this journey, you’re not just surviving divorce; you’re evolving into a more authentic version of yourself. Trust in your inner wisdom, honor your pace, and know that this challenge is unveiling strengths you never knew you had.

Your sensitivity is your gift. Let it guide you toward growth, healing, and a new chapter filled with possibilities you’re just beginning to imagine.

About Sue Bruckner

Sue Bruckner is a Holistic Relationship Coach who guides sensitive women through growth-minded divorce and into their next empowered chapter. She is the founder of Tribe Rising, an expert-led sanctuary that uniquely weaves together divorce support, personal development, and the healing power of community. Through this transformative space, women discover they don’t just survive divorce – they thrive. Learn more at: https://wonderful-dawn-34642.myflodesk.com/w751ywo2nj.
How to Get Through Divorce in 2025: Proven Step-by-Step Process
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How to Get Through Divorce in 2025: Proven Step-by-Step Process

Chris Sweetman
Chris Sweetman
Editor at The Divorce Magazine
Director at Fair Result

Sponsored post by Fair Result.

Divorce can feel overwhelming, but at Fair Result, we’ve created a proven, step-by-step process to help you navigate it with clarity and confidence. In 2025, with shifting legal landscapes and evolving financial complexities, our transparent, fixed-fee approach ensures that you can focus on your future without worrying about spiralling costs or hidden surprises.

1. Acknowledging the Emotional Impact

Divorce is one of life’s most emotional and challenging experiences. It’s essential to recognise and process these feelings, rather than suppress them. Many people find that seeking emotional support can make a world of difference during this time.

Tips for self-care during divorce:

  • Consider joining a support group to connect with others who understand your situation.
  • Seek counselling or therapy to work through your emotions in a healthy way.
  • Prioritise self-care through activities like exercise, mindfulness, or spending time with loved ones.

At Fair Result, we not only focus on the legal and financial aspects of your divorce but also recognise the importance of addressing your emotional wellbeing.

2. Understanding the Financial and Legal Landscape in 2025

The divorce process in England has evolved over the years. With changes such as the introduction of the no-fault divorce law under The Divorce, Dissolution, and Separation Act, the legal framework is now more streamlined. However, financial clarity remains crucial.

Key divorce trends in 2025:

  • Longer average timeframes: On average, the time to a conditional order in sole divorce cases is now around 36 weeks, with the full process from application to final order taking approximately 49 weeks. Joint divorce cases tend to be slightly quicker, with an average of 30 weeks to a conditional order and 43 weeks from application to final order.
  • Increase in divorces among older adults: The rise of “silver splitters” reflects changing attitudes toward relationships in later life.
  • Shifts in divorce applications: While January remains a peak month for divorce enquiries, overall divorce rates fluctuate based on factors such as economic pressures and societal trends.

At Fair Result, we emphasise the importance of financial preparedness. From property division to pensions, we help you navigate the complexities with transparency and clarity.

3. Fair Result’s Proven Step-by-Step Process

At Fair Result, we pride ourselves on offering a transparent, fixed-fee process designed to minimise stress and maximise efficiency. Here’s how our approach works:

a. Initial Consultation

We begin with a free consultation to understand your unique circumstances. During this meeting, we’ll identify your priorities and goals, laying the foundation for a tailored strategy that meets your needs.

b. Financial Assessment

Our team of legal and accountancy experts conducts a comprehensive review of your financial situation. With a commitment to transparency and fairness, our fixed-fee model ensures there are no unexpected surprises.

c. Tailored Strategy Development

Based on your goals, we develop a personalised plan that considers legal, financial, and emotional factors. This strategy ensures that you achieve a fair settlement while minimising unnecessary conflict.

d. Settlement Negotiations

We focus on  avoiding the need for lengthy court proceedings. Our team works tirelessly to negotiate a fair and efficient settlement.

e. Finalising Your Divorce

From managing paperwork to obtaining consent orders, we handle every legal requirement to finalise your divorce. Our goal is to ensure you’re fully equipped to move forward with confidence.

4. Client Success Stories

We’ve helped countless clients achieve fair outcomes and build brighter futures. Here’s just one example:

“After years of financial uncertainty during my separation, Fair Result gave me the clarity and support I needed. Their fixed-fee model meant no surprises, and their team made the process so much easier than I expected. Today, I’m not only financially secure but also confident about the future.”

These stories reflect our commitment to putting clients first, every step of the way.

5. Looking Ahead: Building Your Future Post-Divorce

Divorce is not the end—it’s the beginning of a new chapter. Planning for your future is key to moving forward with confidence.

Post-divorce planning tips:

  • Reassess your finances: Create a realistic budget that reflects your new circumstances.
  • Set personal goals: Whether it’s advancing your career, pursuing a passion, or focussing on your children, take steps toward achieving what matters most to you.
  • Seek support: Don’t hesitate to lean on professionals, friends, or family for guidance as you navigate your new life post-divorce.

At Fair Result, we’re here to ensure you leave the divorce process feeling prepared and empowered to embrace the next stage of your journey.

6. Trends and Insights for 2025

The festive season often prompts reflection, and many couples decide to take the next step in January, leading to a surge in divorce enquiries. Known as “Divorce Day,” the first working Monday of the year—6th January 2025—is anticipated to see a spike in divorce applications.

While divorce rates have fluctuated, certain trends stand out:

  • Coastal towns like Norwich and Hastings have the highest proportion of divorced individuals.
  • Most divorces occur between 3 and 8 years of marriage, with “silver splitters” on the rise.

These insights underscore the importance of working with experts who understand the unique challenges of today’s world. Find out more about divorce trends here.

Conclusion

Divorce doesn’t have to feel like an uphill battle. With Fair Result’s proven step-by-step process, you can navigate this challenging time with clarity, confidence, and support. Our fixed-fee, transparent approach allows you to focus on what truly matters: building a brighter future.

If you’re considering divorce in 2025, let us help you take the first step. Contact Fair Result for a free consultation today.

Read more articles by Chris Sweetman.

About Chris Sweetman

Chris Sweetman is an independent family solicitor and director of Fair Result – An award-winning law office who pride themselves on using innovative ways to help clients through the stress and complications of a marriage breakdown.

Chris can be contacted on 07500933818 or via email chris@fair-result.co.uk.

You Don’t Need Permission
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You Don’t Need Permission

Taylor Beck
Taylor Beck
ADR Divorce Coach
Revive and Rise Coaching

You don’t need permission to leave your marriage. Or if you’re looking for that, then read on. Whether your background and upbringing was drenched in a religious coat or that could not be further from your ideology; maybe there’s something deeply woven in the fabric of your DNA that walking away feels impossibly wrong, a disservice to your “I do’s” causes you to think you could never turn that to an “I don’t”, I’d urge you to be curious about what that leaves on the table.

As many individuals do, I got married on the younger side at only 25 years old. While that may not be as young as some, sitting here writing this in my thirties I can confirm that is quite young. There is only so much life you can live up until that point, and not many even understand themselves and what they want out of life. It felt simple, I had been in a relationship for five years and knew I wanted to be married and have children. The truth is; the weight of being a wife and a mother is so much heavier than you can prepare for, especially if you aren’t asking yourself the hard questions of what you want out of a partner for those endeavours.

Without getting into the nuances of my own specific circumstances, I quickly became unhappy at how things unfolded. A spouse that could not quite carry the responsibilities of home ownership, parenthood and finances that follow. At the end of the day there were qualities I needed within a relationship like patience, sharing household chores, the ability to communicate and make changes as needed. Many things that could not be given to me by the person I was with.

The unfortunate aspect was that I stayed. A narrative society paints is that relationships are “hard”, that so many people in long term relationships have major frustrations and that’s just how things are. I continually looked outward for someone to give me permission to leave, but never received that. I stayed until the situation got to the point that made me feel less “silly” for filing for divorce. I stayed until I couldn’t make an excuse because it directly compromised the safety of my son. I stayed longer than I ever should have.

Being unhappy isn’t a silly reason to leave. Understanding that the person you are with cannot give you what you need is critical, not selfish. Choosing yourself takes so much strength, it is not weak to walk away. When I look back at the version of myself that stayed in a space that held so much negativity, it’s easy to see how much I compromised on. The permission you need is directly correlated with your emotional and mental well being. Let me take it another step further and say that the permission you need is also directly attached to the small human(s) you are raising and model their standards after your choices.

Strangers on the internet or even those closest with you cannot be held liable to push you forward or hold you back. They’re not in your home, they’re not holding your heart, and they are not you. You are the only person that gets to decide what you want, need, and won’t settle for in a relationship. If you’re not receiving that, then you’re also the only person to make the choice to know when to throw in the towel. There is no one size fits all on a time frame either – whether you’ve been married for two hours or twenty years – the biggest price you pay is not staying true to yourself. The best thing you can ever do for yourself and your kid(s) is choosing the best version of yourself, and doing what you need to do in order to achieve that.

About Taylor Beck

Taylor Beck is a certified ADR Divorce Coach that focusses on working with women considering or going through divorce or separation. Her goal is to empower them and support them through their current and following chapters in their lives.

How to Build Your Divorce Support System: The Four Pillars You Need
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How to Build Your Divorce Support System: The Four Pillars You Need

Karen Omand BASoc BAThan CT
Karen Omand BASoc BAThan CT
Co-Founder
Divorceworkshop

Divorce is one of the most challenging transitions a person can face, often upending every aspect of life. As someone who has spent years studying and working in the field of thanatology—the science of death, dying, and grief—I’ve seen firsthand how vital a solid support system is during times of profound change.

Divorce is the death of a relationship that is often complex and messy, requiring tools and strategies to help navigate the emotional, logistical, and practical challenges it brings.

One of the most effective tools I’ve used with clients over the years—and one we’ve included in our Just Separated Workbook—is called the “Four Pillars of Support.” These pillars, originally rooted in the grief world, are critical for anyone going through a major life transition, including divorce. Let’s break down these pillars and explore how they can help you through the process.

1. Peers

The first pillar involves finding the right peer support—people who are also navigating or have already navigated the divorce journey. The right peers offer empowerment and helpful insights rather than constantly feeding anger or resentment. It’s important to surround yourself with peers who encourage growth and healing. Support groups, online communities, or even a trusted friend who’s been through it can make a big difference.

Having peers who understand your unique challenges can also help you avoid feelings of isolation. While some peers helped me see things clearly, and we supported each other, others only fuelled anger and negativity. Choosing the right group and peers is crucial.

2. Professionals

Divorce is not just an emotional process; it’s also a legal, financial, and logistical one. Having the right professionals on your side is crucial. These might include:

  • A lawyer or mediator who understands your needs.
  • A divorce coach to help you strategise and stay focused.
  • A therapist to guide you through the emotional turmoil.
  • A financial advisor to help you navigate money matters.

When I found myself in a high-conflict situation, I had no idea how to strategise effectively. In my desperation, I hired the first lawyer I was referred to, but they turned out to be a poor match for my needs. Looking back, I realise how naive I was to assume my ex would be cooperative which he never was in the first place.

If I’d had the guidance of the right legal, divorce coach and/or the right peer support, I would have been far better equipped to handle the realities of dealing with a high-conflict personality. I could have found the clarity and direction I needed during such an overwhelming and confusing time.

3. Friends and Family

Support from friends and family can be invaluable during a divorce, but it’s important to recognise that not all relationships will serve you well during this time. While some friends might offer unwavering support, others—sometimes even family members—can unintentionally add to your stress or enable unhealthy dynamics.

Interestingly, the phrase “Blood is thicker than water” is often misinterpreted. The original quote suggests that the bonds we forge in life, such as friendships, can be stronger than family ties. This is especially true during emotionally challenging periods like divorce, where the people who truly listen and provide genuine support make all the difference.

Divorce often brings an overwhelming workload, especially for those juggling co-parenting responsibilities. That’s why building a strong support network is essential.

Our W.L.D. Exercise helps readers identify and lean on three types of people:

  • Workers: The doers in your life who step in to help with practical tasks.
    Example: A neighbour who picks up your kids from school or a friend who helps you sort paperwork.
  • Listeners: Empathetic friends or family members who provide a safe space to share your thoughts and feelings.
    Example: A sibling who lets you vent without judgment or a friend who checks in regularly to see how you’re holding up.
  • Distractors: People who help lighten your emotional load by encouraging you to have fun or take a break.
    Example: A friend who invites you to see a comedy show or explore a new restaurant.

By intentionally cultivating a network of supportive, uplifting individuals, you can create the foundation you need to navigate this challenging time with more strength and clarity.

4. Yourself

The final pillar is perhaps the most important: you. Divorce is an opportunity to reconnect with yourself, even amidst the pain. It’s essential to work through your emotions, set boundaries, and prioritise self-care. Journaling, meditation, exercise, and therapy are just a few ways to support yourself during this time.

Remember, you are the constant in your own life. Building resilience and focusing on personal growth will not only help you navigate the divorce but also set the stage for a stronger, healthier future.

Why the Four Pillars Are Critical for High-Conflict Divorces

I wish I had used and known about the Four Pillars of Support during my high-conflict divorce years ago. These cases often involve intense emotions, adversarial tactics, projection, and manipulation, which can leave you feeling isolated, exhausted, and emotionally drained.

Even in high-conflict situations, it’s easy to overlook the emotional weight of the process. Stress, anxiety, and frustration can feel overwhelming. The Four Pillars—Peers, Professionals, Friends and Family, and Yourself—are essential for maintaining focus and protecting your well-being.

From peers who provide solidarity and insight to professionals who anticipate and counter challenges, to supportive loved ones and prioritise self-care, these pillars equip you with the strength and strategy to navigate the heightened complexities of a high-conflict divorce. Understanding and leaning into this framework can make all the difference in regaining clarity and empowerment.

Putting It All Together

The Four Pillars of Support—Peers, Professionals, Friends and Family, and Yourself—are a framework to help you stay grounded during divorce. These pillars provide a balance of external and internal support, ensuring you’re not navigating this journey alone.

Building and leaning on your support system isn’t a sign of weakness—it’s a strategy for success. Divorce is tough, but with the right tools and people by your side, you can come through it stronger than ever.

If you’re looking for practical exercises and strategies to build your support system, check out the Just Separated Workbook. It’s designed to guide you through every step of the divorce process, helping you find clarity, empowerment, and hope for the future. The workbook is on sale for the whole month of Divorce month, available in the UK and worldwide on Amazon – buy here.

Read more articles by Karen Omand BASoc BAThan CT.

About Karen Omand BASoc BAThan CT

Karen Omand holds a rare university degree in Thanatology and a B.A. in Sociology. She is the co-author of the “Just Separated Divorce Workbook,” coming out this October, and co-founder of The Divorce Workshop. As a private counsellor and coach, Karen specialises in high-conflict cases, post-divorce abuse, grief, and divorce. Having navigated her own high-conflict divorce, she is also the mother of two lovely daughters.

Navigating International Divorce – TDM Expert Interviews
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Navigating International Divorce – TDM Expert Interviews

chloe-o-contributor
Chloe O.
Alternative Dispute Resolution professional and Certified Divorce Coach
The Divorce and Separation Coach

Introducing the latest transcript blog featuring an insightful interview with Chloe O., an experienced divorce coach specialising in international divorce. In this insightful interview, Chloe shares her expert knowledge on what international divorces are, the unique challenges they pose, and how to navigate them effectively. From dealing with cultural differences and cross-border legal systems to managing emotional stress, Chloe offers invaluable advice on making the process as amicable as possible.

Join us as we explore the common issues that arise in international divorces and practical strategies to help individuals maintain clarity, focus, and resilience during this complex journey.

Read on for the full transcript of our interview, “Navigating International Divorce: Challenges and Strategies.”

 

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Hello everybody, thank you so much for joining us again on The Divorce Magazine YouTube channel or on the website if that’s where you’re watching it. My name is Dr Soila, I’m the founding editor of The Divorce Magazine, it’s been running for, over 10 years, let’s put it that way, and um, today we have Chloe and um, Chloe has contributed to The Divorce Magazine quite a bit so we like that. Um, really interesting, and extremely informative content that you have sent to us so, if you haven’t met Chloe, please look her up on The Divorce Magazine or, on her Instagram.

Anyway she’ll tell us where to find her at the end of this um, interview so, Chloe is a mum of two pre-teen girls, and has been helping people through divorce and separation for over a decade now since her own um, divorce. I’m introducing you Chloe, I hope that’s okay? She was born in Paris, to a French father and uh, an American mother, and she’s been living in the UK for the past 15 years and is a very active um, member of the expert community.

Um, she has personally experienced divorce twice, um, the first from her father, the father of her children after six years of marriage, and the second divorce was also from the father of her children but in a very different context, where he needed to move abroad suddenly, and um, and that brought up all other issues that that um, included financial issues and child arrangement seeing as they would be living in different countries so the whole thing, kind of was brought up again is that right Chloe? Yeah, and that was a second experience, so given this story um, it’s not surprising the direction that Chloe took, which is to become a non-court dispute resolution, res, resolution professional and a certified divorce coach.

She now dedicates her time as you will see here and in other context uh, she dedicates her time to something particularly purposeful to her, which is supporting others through one of the most difficult and stressful life transitions that they can ever experience in their lives. So welcome Chloe, and, thank you so much for having me, pleasure, for coming and being with us today.

So I’m going to do this a little bit differently than I do with, with other um, interviews. I’ll ask you, tell us about your work, and what it entails. Yeah, so divorce coaches are, are a fairly new um, profession in the UK. Quite established in the US, it really depends on where you are in the world. But basically we insert ourselves between the work of a therapist, and the work of a lawyer. Our, our objective is to support people through the journey of divorce, from one end to the other ideally, and to be there really as their thinking partner, because there are thousands and thousands of decisions that need to be made um, in the context of your divorce and they’re not necessarily legal decisions.

So I work a lot with expat, there’s decisions with regards to which country they want to live in after divorce um, how are they’re going to arrange um, for their children to see both parents if they’re in different countries um, all the questions are around whether the settlement discussions are working the way they want and whether they’re, they can accept the proposals that their ex is making for them, to them. So there’s a lot of different issues that come up and that require some proper thinking. And your friends and family can be really helpful, but they’re not professional, they’re not trained um, I bring that specific training specifically around conflict management and negotiation skills. So my objective is to help my clients to divorce out of court, to reach agreements amicably, doesn’t mean they’re best friends, it means they do it collaboratively. And so I coach them through communication methods, negotiation strategies, and overall how to limit the conflict, so that the divorce can be as fast, as cheap, and as conflict free as possible.

And that can’t be easy because we already know because I’ve been through divorce myself, and we already know just how emotional, people can get when they’re going through divorce and what emotions can, arise in them and how, that can just bring the whole process to unravel and become quite conflictual. Yeah. Absolutely and big part of my job is helping people to identify these emotions, recognise and accept them, but also to make sure that they don’t tint their decision-making.

So the processes around fact-based decisions, because those are decisions you’re going to have to live with for quite a while after your divorce um, you want to make sure that they’re not made in the spur of the moment based on, on short-term emotions, but that they’re really thought through, and that you’ve, you know, compared those decisions to your long-term objectives, and to your children’s wellbeing needs. Yeah, yeah.

So today we’re looking at international divorces um, yes, which actually is so important because the world has become so small, it’s not a big, big world where trouble was much more complicated now it’s so much easier to travel and to settle in different parts of the world.

What is the process when going through an international divorce?

So why don’t you talk us through what you, what you have found or what the process is when you’re working with people who are going through or might end up going through an international divorce. Yeah, well I mean I think in general, you know, an expatriation or a national marriage all amazing opportunities, you get to learn about someone else’s culture, you get to go live in a new country, and discover a whole new world of, of opportunities new ways of thinking. What it does do though, is it, it does take tend to create a strain on the couple, it can create an imbalance. A lot of my clients have been the ones following their spouse um, either to, to their home country or they travelled together before the spouse’s job, and so they have had to put their own career on the, on the back burner a little bit, they have had to leave their own friends and family behind to follow this romantic relationship um, and, and what happens that a lot of couples have a hard time finding a new balance, that that works for them in that new context.

So there’s a lot of thinking that needs to go into the decision to move abroad even before um, you know you’re anywhere near divorce but once you get to the stage of divorce, it is particularly difficult, when you’re in that situation. First of all you’re far away from your friends, your family, your support network um, sometimes you’re getting divorced in a country where you don’t even speak the language, or you don’t speak it very well. You don’t know how the how the legal system works there, none of your friends and family can tell you, you know share advice because they divorced in another country um, and then there’s a lot of kind of legal elements to it that become complicated that don’t arise in a local divorce, and so that’s where having somebody who’s specialised and who can really guide you through, um, all those different implications for the divorce, that your typical lawyer or typical divorce coach wouldn’t be informed about um, that value is, is, is tremendous because that avoids making really costly mistakes later on.

What is an international divorce?

Yeah, yeah can I, I just realise that what, what do we actually mean by an international divorce? I, I just thought to myself that some people might see think about it that um, okay so you’re having your wedding and you go and you have it in Barbados, and then you’re going through divorce, do you get divorced, is that an international divorce where you have to go to Barbados to get the divorced you have it here? Or is it where you have a divorce while you’re living in, you move, you know immigrate to Barbados and you’re living there and then you go through divorce while you’re there?

So that there are very complex rules around which country is eligible to deal with a divorce and I, I would let a, a lawyer answer that question because it will depend on the country and there’s a lot of different conventions that regulate that, but that is one of the biggest decisions that people have to make very early on, with regards to their divorce is, which country do we get divorced in, and if they have ties to different countries, um, if one of them’s from France and the other one’s from the UK um, it might be that both countries would recognise their right to, to rule on this divorce.

That being said, every country has very different rules, very different laws, different ways of approaching divorce, you know, in the UK we’ve, since 2022 we have No Fault Divorce so you don’t need to prove any wrongdoing as for a divorce, in some countries you do. So you’re not going to approach it the same way, so that decision of choosing the right place for you to divorce has a lot of implications it’s not you know some countries take a lot longer to get divorced and some are a lot more expensive just because legal fees are more expensive um, there’s all kinds of rules that come into play with regards to how long you might have been married, or how long you’ve been separated, to be able to divorce. So you need to spend time understanding all of those differences, so that you can make an informed decision, and that’s usually one of the ones that most of my, my clients struggle with very early on, it’s an important decision yeah, okay.

What advice would you give to a parent who wants to relocate as a result of getting a divorce?

So let’s take an example, of a couple living in the UK, and they’re both from, you know um, which country sh, shall we pick they’re both from Kenya. O kay, they come here, and they’re, they’re living here married um, have children, and then they start going through a divorce, yeah, and one partner wants to take, you know, the mum says for instance, well we are having a divorce, I don’t need to be here anymore, I’m moving back to Kenya with my children. Um, do you have any advice as to how to manage that because that can be so difficult for the children for the, um, dad, and for the mum you know, how any…

It’s one of the big challenges that comes up in international divorce especially, in the example I was stating of people following being the one who followed their spouse. They were there for that person, it often doesn’t make much sense for them to stay in that country if they’re no longer married. Plus, you know when you’re get divorced it’s tempting to go back to somewhere that’s familiar and where you have your friends and family, so relocation comes up a lot and when you’re bring the kids with you, it becomes very complex. Um, there’s a lot of rules that you know that prevent you taking your without permission of the other parents, you’re not allowed to kidnap the child even if you don’t see it as kidnapping, as you think it it’s just taking travelling abroad with your child, so you need to be really careful about how you do that and understand the local laws, with regards to that.

But in general it’s a very difficult thing to uh, to force the other person to do through the legal system which means that it is typically something that you want to negotiate. You want to sit down with your spouse and say listen this is why I think it’s in the best interest of the children for us to go back to Kenya in your example, this is how we would work, this is what I suggest, and really try as much as possible to bring them along on that journey and to get them to understand the value, of the children and to agree to all of the, the nitty gritty of how it’ll work.

So I have a template that I, I make available for free on my website, to help people plan long-distance co-parenting, because there’s a lot of things to think about. Who’s going to pay for the children’s flights back and forth, from what age can they go on their own, who takes care as of Visas, if there’s need for visas in one country or the other, who keeps the passports, um, how is contact maintained outside of those times of visitation, what does that mean in terms of devices you provide to the child, so the other parent can contact them. There, there’s just so many dimensions that you need to anticipate, and the more you can document those up front, the less conflict you get later on, because both parents are on the same page and have agreed as to how it’s going to work. So that’s something I spend a lot of time working with my clients because it’s very common that they, they want to go back to their home country. Yeah, yeah.

Have you experienced any cases where relocation is not possible post-divorce?

And do you know of any cases where, that had, you know, maybe the dad, or the mum, has wanted to relocate well I’ll come back to that one, but um, and the, the judges have said I’m sorry you can’t relocate, I know this is more like a legal issue but you know from, from the work that you do, have you met any families where the relocation has not been possible post-divorce?

There’s case where, there’s places where it goes, it goes to court, and you know it’s a bit of a Russian Roulette when you go to court, you never really know what the judge is going to decide. In general, it ends up with a very binary decision, you know, one parent has the, the children and the other doesn’t. The beauty of negotiating the agreement, is that you can round the edges a little bit, you know it’s always going to be binary you’re not going to send the child to school, you know, halfway between Kenya and the UK, but um, you can still make, make it happen in a way that allows parent who’s being left without the children, to feel like they’re still very involved in part of the children’s day-to-day life, and that’s where you need to really speak to each other, to find the best possible arrangements for you and for your children. Yeah.

Yeah, and I think that’s where the children really come into you know very child-centred, very child focussed, what’s the best thing for the children, especially, probably if one parent had, both parents have been very active in their lives and then they lose, the presence of one parent you know pretty much, you know as it was, then you know the distance grow not just geographical distance, but also, relational distance. The you know, the wellbeing and the best interest of the children are always the paramount priority for any court, so if it did go to court, that’s what they would look like and each parent would have to show, how it’s better for the children to be in X or Y country. Yeah, so you know whether it’s just having the conversation directly with your, your ex or if it’s through the courts, you need to be able to articulate why this is better for the children, and how it would work in practice. Show that you’re not trying to alienate the other parent, um, that there really is no ill intent there, it’s purely because it feels like the right thing to do for the children at this stage. Yeah, yeah, okay.

In your experience, what was it like when your ex-spouse decided to move countries? How did the dynamic change?

If I can use your example, your life’s example, for your life’s experience as an example, where you were, I’m assuming you were in the UK, and then your ex was the one who was going to, to leave. Um, and you had already come to some kind of agreement, and you know, and all of that so what, what changed what um, you see what I’m asking? Yes well a lot changed and partly because, the way we handled the first the actual divorce, versus the second uh, iteration was very different. So when we originally got divorced um, we got divorced very amicably, we prepared a lawyer which you were able to do and got divorced in France, you could do that at the time in France, and you know we spent a thousand pounds, three months of our life and that was it, it was sorted and he lived 10 doors down the street, saw the children very regularly, we weren’t best friends, but we got on, and we were able to co, to co- parent at least together um, and then you know several years down the line, things had changed, he had met somebody new, I actually had met somebody new too, but the influence of this new person in his life, led to him moving abroad. And that transition was not handled nearly as smoothly as the first one, um, partly because I wasn’t aware that he was moving abroad, it happened suddenly um, and so there was a long period of uncertainty I didn’t know where he was, before finally receiving a lawyer, a letter from a lawyer telling me that he’d moved abroad.

So the way it was handled and the fact that, we didn’t speak to each other directly at any point during that process, and it lasted about a year, the negotiation, and the court process, we did didn’t speak to each other because, he was intent on only communicating via lawyers, so it cost both of us a fortune it took a long… Yeah, I was just thinking how much that would have cost. Oh it goes so quickly, we were just talking about it the other day, we were reminiscing now we get on nicely but at the time, it was incredibly difficult for our relationship, I felt very betrayed by the fact that I had been blind, blindsided by his departure, um, I can’t speak for what he felt but, there was a lot of tension, and what the difference was, between our ability to co-parent originally, and after that happened, was night and day.

The collaboration, the communication, even the quality of the time of the, the transitions when, when the children were going from me to him, or him to me, um, you know originally we used to meet for coffee and just have coffee out together and then the children will go off with one of us. Um, for a long time after high conflict divorce, um, I couldn’t even look him in the eyes, the transition, were you know the handovers happened at the front door to about 8 seconds, and ended up with the door being shut in someone’s face, and you know that has a huge impact on the children. It’s horrible for the parents, but the children get to see their parents not even being able to speak to each other, and so the cost of that, is massive, and that’s where having those, those conversations early on about what would happen if one of us moved abroad, would have really helped prevent a lot of those issues.

How do you manage the child arrangements in an international divorce?

Yeah. Yeah. So how did you manage that child arrangement? Because as you was saying before the, the, the divorce before the, um, interview started, we’re just saying it’s already hard enough getting to an amicable or, an agreed child arrangement when you’re in the same city, or the same town, or the same village, um, compared to live alone being in the same country, how do you manage child arrangement?

The advantage we had, is that there was no um, there was no conflict about where the children were going to be living because he had um, left with so we weren’t fighting around, you know, the main residence of the children. Uh, but there was a lot of back and forth around the logistics for holidays um, and which countries they could travel to, who would come and pick them up and whether in this case he had to come pick him up in London, or whether I could bring him to wherever he was, um, notice periods, if things need to change, and how that would happen, and I think there’s a lot of things that in hindsight, I would have handled lot better uh, that now I think, now I have to live with these agreements and actually some bits of it don’t work for me, but we’ve put so much time and effort and pain, into reaching them that, we’re just kind of living with what, what we’ve got, but I’d like to share those lessons with people who are in those earlier stages of divorce, to make sure that they think through, what that feels like, what that looks like in practice when they agree to certain things.

So, so one example is, you know oftentimes somebody will want to take the children back to their home country, and they’ll tell the other spouse, or the ex-spouse, in exchange you can have the children for all school holidays. Which seems like as much as they can give right, it’s all the available time, but for the person who is taking the children with them, that means they will never again spend a school holiday with their children. That’s quite a big implication, it depends how old they are, but if they’re young, that could be 10 years, 15 years of never taking a holiday with your children. You have to think through these kind of proposals, and really make sure that it’s something you can live with in the long term, and that’s not going to cause problems down the line. Yeah, yeah because otherwise the one who’s not having holidays with their children they become, the strict parent, and the other one is a fun parent, which happens a lot.

How would you solve the issue of who is having the children and when?

Um, so that’s one thing so how would you solve that that issue for example, who’s having the children when, while one parent is in the UK for instance, and the other one is in Kenya? The issue is really individual for each family because it depends on their children, depends on how old they are, and how they react to change, how attached they are to each parent, how long they’ve been living in the country where they’re being taken from, so there’s a lot of different factors but, in, in general the best thing to do is to try and maintain as much regular contact as possible.

So people get very hung up about the holidays, and that makes sense because that’s when you get to actually see your child, but what creates a relationship, is that ongoing contact, and how do you make sure that the parent who’s far away, is still part of the children’s daily life, that they’re involved in health care decisions, education decisions, parent teacher meetings, all of those things how do you plan for that in a way that they can be put brought in on Zoom, or in some other way, and that they’re involved but really so they can stay close to their, their children, and then the other element is culture. I mean in your example both parents were from Kenya, but if you’ve got, you know, for example the father who’s British, and the mother is Kenyan, and she take children back to Kenya, it may be that the father’s worried and the children’s English is going to get less good, or that, they’re going to lose touch with their British culture, and so how do you build that into the children’s routine so that both parents remain, you know, part of their day-to-day life, and the influence of both parents remains part of their day-to-day life.

Yeah, and these days is so, there’s so many ways of keeping in touch like you’re saying, a parenting meeting you can call in for you know, on Zoom or on Teams or, you know, yeah, you can yes exactly, you just need to have your phone really with you, to plan ahead, to make sure that you’re thinking of time differences and, you know, letting the other person know as well about the times of the appointments. And I’m assuming that when you’re making those, you know, the structured co-parenting plan, um, that you keep in mind the ages of the children because now they’re two and four, but when they get to 14, they can fly on their own, you know, so what will that look like or, you know um.

That’s a big element Soila, because I think in general whether it’s an expat divorce or not, um, a lot of people tend to design their parenting plans based on today, and what the children need and, and do and, and they’re at today, and they forget to think about the future, and when they’re going to grow up, and things like at what age can they travel on their own, you know, if your children are two and four today, you probably don’t have that in mind at this stage you know it seems so far away, but really thinking about the long term and how that will work. What also happens if one of the two parents meet somebody new, how will that person be introduced, how will they be eased into the children’s lives. If you can anticipate all of that, at a time where you’re not in the heart of the storm, when you’re not living those events that can trigger a lot of emotions, you can anticipate, and look at them more cool-headedly, and make decisions that are actually in the best interest of the children, rather than based on emotions in in the moment of crisis. Yeah.

Oh there’s so much that is going on through my mind as you’re speaking, even when, when you started speaking about, what if they met somebody new, and I’m thinking okay, the parent who doesn’t live with their children, like um, the parent who’s left in the UK, who only sees the children, you know holiday time for instance, and the children are so excited to come and see their parent here, and then the parent has met somebody else, at what point do you introduce this person to them, the kids want to come and hang out with their parent and then oh, there’s this other person in the house, and where’s, I want my time with my mum or my dad and you know, so it can just cause so many other, um, so many things to think about.

So I’m assuming one of the things you’re saying is that make the plan as structured as possible but not set in stone. Well you know what I, I think there there’s two sides to that. Not set in stone in stone because life, and things change, and children grow, and circumstances change, so you can never sign a co-parenting agreement, you know, when your when your children are two and four and say that’s going to stand until they’re 18, the reality is will not let you do that, um, that being said, I think that it’s important to have a baseline, when having a discussion and documenting decisions you make as a couple, around how things will work, allows everybody to be on the same page.

It takes away a lot of the disagreements later on, because usually it’s the fine print that leads to conflict uh, so things around, if you need um, to have to get papers from the other parent to renew the children’s passports for example, how long ahead of time do you need to ask them, and what’s the timeline by which they need to provide those? That can cause, I’ve seen so many people have so much conflict around that because they’ve booked an appointment at the embassy they’re ready to go for the passports and the other parent hasn’t sent the documents, and they’re arguing, and this is a very small example, but it leads to so much back and forth and so much tension between the parents, and it’s just not necessary. If they just agreed, will, you know, any request will be made for weeks ahead and you have two weeks to provide them that’s it, everyone knows where they stand.

It doesn’t mean you can’t be flexible, if your ex is on holiday at that time and says I can’t send them right away it’ll be an extra week, it’s fine, but you have an agreed baseline, and I think that’s where the beauty of a documented arrangement is, is really live yeah, okay.

Thank you so much, but before we, how can people reach you Chloe,? Where can they find? So they can reach me by through my website, I have a link there to book a free discovery call, I always offer a free touch point, to get to know each other, to make sure that I’m the right person to help them, to make sure for them, to make sure that they’re comfortable speaking to me, and that I’m the right person for them, and just making sure it’s a good match. So they can book a free discovery call we have that informal chat, and they can decide at that stage whether they want to continue or not.

I do encourage people to check out my website because there are as you said earlier, a lot of free resources, I write blog articles, I have a podcast, I have a newsletter, do videos there’s a lot of information there, and I’m a very strong believer that information is key. It is really the power that allows you to handle your divorce properly. And you do have the free download? Yes everything is, is there for free it’s really a wealth of information, the idea is that people can gather that information and then we can work together to make sure that we’re tailoring the journey to their specific family. Yeah, okay. Thank you so much Chloe and um, thank you for having me, contact details at the you know at the bottom and people can contact you through that, and um, yeah, thank you and you know please keep sending your articles through, they’re amazing, well thank you so much, thank you, take care.

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Read more articles by Chloe O.

About Chloe O.

“My name is Chloe O., I am an Alternative Dispute Resolution (ADR) professional and a Certified Divorce Coach. I specialise in working with women to help them reduce conflict during and after divorce by improving their negotiation and communication skills with their spouse. The objective is to work towards an amicable divorce outcome in order to minimise the emotional and financial cost of divorce. I work with all types of clients but I have extensive experience in supporting expatriates and international families who are dealing with the unique situation of living abroad during and after their divorce, with limited local family support, language barriers and relocation considerations.”

For more information about my work and services (including my Podcasts, newsletter, myth-buster videos…), you can visit my website and/or follow me on Instagram, Facebook or LinkedIn.

How to Handle a Narcissist Ex Partner
Image by rawpixel.com on Freepik
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How to Handle a Narcissist Ex Partner

Margaret Ward-Martin
Margaret Ward-Martin
Founder
The Grace Project

It would be misleading to write a prescriptive list of next steps because one of the key stressors of dealing with a narcissist – ex or otherwise – is unpredictability. Their reaction to a break-up is often rage, mortification, blame, threats, emotional manipulation, and guilt tripping.

They may do this by:

  1. Blaming you for the relationship failing and accusing you of not trying hard enough or being selfish.

  2. Threatening to harm themselves if you don’t give it another go or say their own family is getting ill because of the breakup. This is guilt tripping.

  3. Hoovering or sucking you back into the relationship by love bombing and telling you all the things they know you want to hear.

  4. Future faking and selling you a fantasy. This is another strategy whereby they assure you, very dramatically, that they will not only change but promise to give up their addiction or get a job or stop cheating and gambling. This time it will be different. Another con.

  5. Faking crises and amplifying illness. This could be by implying that they or your children are in danger and need help. This justifies contacting the non-narcissistic parent. An example might be where the narcissistic parent informs the other that their child has a (fabricated) terminal illness or is in (imaginary) danger. When trying to go no contact this may be the narcissist’s go to. It’s a way of trying to regain control. They will go to extraordinary lengths to convince you and others that the illness or danger is real.

  6. Threatening revenge. This may be by saying they will leave you homeless or bankrupt when you leave or threaten physical harm. It is highly likely that they will threaten to take your children away from you. This is plain cruelty and will leave you feeling traumatised.

  7. Lie about you. Narcissists lie. They lie pathologically and compulsively, and they will do this when you reject them. You will be painted in the worst light. It might be that they contact your employers and clients, family and friends and will lie about you and they rarely miss the opportunity to try and outsmart you in Court.

  8. Stalking is another way the narcissist can continue to try to control you. This is possible on several levels: in person, through social media, spy wear on your phone or computer and even using tracking apps on your children’s phones. Report this to the police or discuss it with your solicitor.

Now you know what to expect – what can you do?

  • Set boundaries and stay safe. Avoid meeting in person. If this is unavoidable, ensure you have someone with you that can bear witness and help you to remove yourself from the situation.

  • Report stalking at once. Sometimes, when you have been in an intimate relationship you give the other person far too much credit for being a stable, decent human being. Avoid being sentimental. Keep to the forefront of your mind the reality that this person has caused you harm. They may turn up to your place of work, follow you to known haunts and follow you and your friends on social media. Stalking is a crime and calls for police involvement.

  • Do not tolerate abuse. Be determined to shut down a raised voice or abusive text by walking away or blocking and reporting them.

  • Document and record everything you can. This is helpful when obtaining an injunction or in cases with shared parenting arrangements. Narcissists are unlikely to want to use co-parenting apps because they cannot access you. By collating this written witness, it is helpful when a Court ordered arrangement is being considered.

  • If you need to have contact for co-parenting or shared pet purposes, use a co-parenting app. If this is not possible, use text messaging or email to correspond. Then you have everything in writing thus avoiding only having your word for it which can easily be discredited.

  • Establish a support system and, if you feel unsafe, speak with the police, and open a case file. Learn about relationship trauma and narcissistic abuse. There are worthwhile free online resources to help with your learning.

  • Speak to your employer or your children’s schools and inform them of what is going on. Children who witness domestic abuse are also victims of domestic abuse. HR departments are likely to have a domestic abuse protocol in place.

In terms of healing, take time to:

  • Work on your own blind spots. The narcissist is plausible and manipulative. Avoid attributing genuine human emotion to them. They are consummate imitators and very convincing. They know how to look and what to say so do not be manipulated by theatrics. The contortions of angst and tears of declared sorrow are not of remorse or empathy, but of rage at being close to being exposed and murderous anger because you are holding your boundaries. They have a bottomless capacity for self-pity and do not have the capacity for empathy so hold your nerve.

  • Acknowledge “withdrawal” from a narcissistic partner that can result in symptoms comparable to that of an addict. This is not a judgement, it’s the science of intermittent reinforcement. Think of a slot machine – just as you are about to move on – the symbols align, and you get enough of a payout. And you stay. The same in relationships – you get a reward just as you are about to leave. It’s science. This can apply to other narcissists in your life; parents, children, employers, friends – you get the picture. Therefore, prepare for withdrawal symptoms and, if you can, find a specialist therapist and make effective use of domestic abuse charities who have an increasing understanding of these psychological processes.

  • Distance yourself from your ex. If an ex contacts you to say they are going to harm themselves, call 999 immediately. You are not responsible for the narcissist’s behaviour. They are unlikely to repeat this if police officers turn up to their place of work to check on their wellbeing.

  • Stay the course and avoid giving your ex the benefit of the doubt. Ever. They are professional victims and do not consider themselves accountable. They feel entitled to behave in the manner they do because they are owed this much at least.

  • Understand why you suddenly become isolated. It is likely that you will be alienated because of your decision to leave. Your narcissistic ex will lie about you, reveal your fears, sexual history, health issues – they will fabricate a falsehood that portrays them as a victim. They may even go one further and present themselves as a survivor who wishes to help other victims. It is especially vicious when they alienate you from your own children and family. It is shocking but not at all surprising.

  • Manage your expectations that the ex will change. You may be tempted to hold on to hope but please don’t. They will not change but what they will do is waste more of your time and life if you let them. Avoid judging the range of emotions you are likely to feel, depression, loss, grief, pathological loneliness, and sadness. You may also feel angry and blame yourself. The abuse you have suffered is not your fault.

  • Prepare for the worst and seek support from worthy friends who will help you through social and parental alienation, deliberate attempts to sabotage your new life, financial ruin, and lengthy legal cases – the list goes on. And be ready for the long haul. Narcissists find it difficult and often impossible to separate, and will try to control you by proxy. Your ex is likely to use any means necessary to torture you and discredit you. This may include the legal system, your family and friends or employer and your children. They will attempt to manipulate them to pervert your relationship with the people important to you.

  • Focus on your mental health and understand the trauma you are going through. Gaslighting and deprivation of physiological, social, and emotional needs will take a toll. There is a specific type of trauma – post relationship trauma – that needs to be worked through. Take your time and grieve. There is a loss. Distance from the narcissist and from the relationship will help you to heal but there may be flashbacks, a sense of dread, anxiety, and other symptoms. These are all perfectly “normal” responses to an abnormal situation.

About Margaret Ward-Martin

Counsellor Margaret Ward-Martin holds over 30 years’ experience in the mental health industry as a teacher, coach and therapist. She founded The Grace Project in 2021 to raise awareness about emotional and psychological abuse in the world in which we live.

Managing Stress in Turmoil: Breathwork Tips for Individuals and Couples Navigating Marriage Challenges
Photo by Jared Rice on Unsplash
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Managing Stress in Turmoil: Breathwork Tips for Individuals and Couples Navigating Marriage Challenges

Alex da Silva
Alex da Silva
Wellness & Breathwork Expert
Silva Wellness

Navigating the challenges of a troubled marriage or divorce can be one of the most stressful experiences in life. The emotional turmoil, coupled with practical concerns like finances, parenting, and household responsibilities, can feel overwhelming. Stress management becomes crucial during these times, not just for maintaining your health, but for fostering communication, compassion, and clarity—whether you’re working to save your marriage or navigating separation.

Breathwork is a simple yet powerful tool for managing stress. It can calm your nervous system, improve emotional regulation, and create space for thoughtful communication. Below, we explore some breathwork techniques for individuals and couples, along with advice for working together to manage stress during difficult times.

1. The Importance of Breath in Stress Management

When we’re stressed, our breathing tends to become shallow and rapid, which activates the body’s fight-or-flight response. This physiological state can lead to heightened emotions, miscommunication, and even physical health issues like tension headaches and high blood pressure. By practicing mindful breathing, you can shift your body into a state of calm, allowing you to approach challenges with more patience and clarity.

2. Simple Breathwork Techniques for Individuals

a. Box Breathing

Box breathing is a simple, structured technique that can quickly calm your mind.
How to do it:
  1. Inhale deeply through your nose for a count of 4.
  2. Hold your breath for a count of 4.
  3. Exhale slowly through your mouth for a count of 4.
  4. Hold your breath again for a count of 4.
Repeat this cycle for 5-10 minutes.
This technique is especially helpful before stressful conversations or when emotions are running high.

b. Diaphragmatic (Belly) Breathing

Deep belly breathing helps reduce tension by engaging the diaphragm, which signals to your body that it’s safe to relax.

How to do it:
  1. Sit or lie down comfortably. Place one hand on your chest and the other on your belly.
  2. Breathe in deeply through your nose, allowing your belly (not your chest) to rise as you fill your lungs.
  3. Exhale slowly through your mouth, feeling your belly fall.
  4. Repeat for 5-7 minutes, focusing on the rise and fall of your belly.

3. Breathwork Practices for Couples

Practicing breathwork together can build a sense of connection and calm during difficult times. Here are a few techniques to try:

a. Synchronised Breathing

This exercise promotes unity and fosters emotional attunement.
How to do it:
  1. Sit facing each other, holding hands or making eye contact.
  2. Begin by breathing naturally, observing each other’s rhythm.
  3. Gradually match your breath to your partner’s—inhale and exhale together.
  4. Continue for 5-10 minutes, using this shared rhythm as a grounding anchor during moments of conflict.

b. 4-7-8 Breathing for Emotional Reset

This method can help both partners calm down after an argument or when tensions run high.
How to do it:
  1. Inhale quietly through your nose for a count of 4.
  2. Hold your breath for a count of 7.
  3. Exhale forcefully through your mouth for a count of 8.
  4. Repeat for 4-5 cycles together.
Doing this side by side reinforces mutual commitment to calming the situation.

4. Other Stress-Management Practices for Troubled Times

While breathwork is a powerful tool, it’s most effective when combined with other strategies for stress management:
  • ​Daily Check-Ins: Dedicate a few minutes each day to check in with yourself and your partner. Ask open-ended questions like, “How are you feeling today?” or “What can I do to support you?”
  • ​Limit Escalation: Use a “time-out” system when arguments get heated. Step away, practice a few minutes of breathwork, and return to the conversation when you’re both calmer.
  • ​Practice Gratitude: During tough times, it’s easy to focus on what’s wrong. Balance this by expressing gratitude for small, positive moments—this can shift your mindset and reduce stress.
  • Seek Professional Support: Working with a therapist or counselor can provide tools for managing conflict and building understanding.

5. When Divorce Becomes the Path Forward

 If you and your partner decide to separate, stress management remains essential for navigating this transition with grace. Use breathwork as a daily practice to stay grounded, especially during high-stakes moments like legal discussions or co-parenting negotiations. Techniques like diaphragmatic breathing and 4-7-8 breathing can help you respond thoughtfully instead of reacting impulsively.

6. A Closing Thought

Times of marital turmoil are deeply challenging, but they can also be an opportunity for growth—both individually and as a couple. By incorporating breathwork into your daily routine, you can reduce stress, improve emotional regulation, and create a more compassionate environment for working through difficult issues. Whether you’re striving to mend your relationship or parting ways, these practices can help you navigate the journey with clarity and peace.

About Alex da Silva

Alex is a Breathwork and Wellness Practitioner who specialises in helping people overcome mental health and addiction issues. Alex started his wellness service with a mission to help people become stronger in mind, body and spirit. He is the Co-Founder of Silva Wellness, based in Farringdon, London EC1, a new treatment centre offering a range of innovative and effective treatments for the mind, body and spirit.
Follow Silva Wellness on social media:
Rediscover Your Self-Worth Through Journaling
Photo by Aaron Burden on Unsplash
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Rediscover Your Self-Worth Through Journaling

Linda Simpson
Linda Simpson
Divorce and Parenting Consultant
Writer and Speaker

This article is the second part to the ‘Write Away with Linda Simpson‘ series.

One of the many jolts that I recall after my divorce was wondering – Who am I? My sense of self was lost somewhere in the isolation he had created in our marriage. Now I had to find myself, claim myself and my journal played a large part in that journey of self-discovery.

The Key Word is Compassion.

Failure hangs in the air after a divorce. Questions about why it happened and self-accusations are easy. But your life is all about today and the future. Yesterday is history and it is time to focus on today, tomorrow, and your future. Be the you-you have always wanted to be. You are stronger than you think, and the future will prove that.

Your journal can be anything you want it to be. Whether you want to write only one sentence or pages, the key is to write, reflect, and grow.

It is time to focus on all the positives you possess as you reconnect with yourself. Be self-compassionate for a moment. How do you see yourself? Here are some questions for reflection in your journal.

Answer this question- what is positive about me in this life change? Maybe ask that question to a trusted friend or family member too. My sons saw a remarkable positive change in me. Free from the stress and the constant barrage of criticism, I was experiencing a brand-new time in life and so are you. What does that mean to you? Be fierce on the page and claim your place in this new chapter.

In my situation, I could now do as I wanted to do. For far too long I let him dictate how I lived my life. I honestly believed his constant criticisms of my capabilities. Negative power over someone is cruel.

I am grateful for my writing life today. I was told I could not write. I believed it until in my new freedom I believed in myself more. What were you told you could not do? Do it now and be fierce in claiming you.

Consider all the things you notice about being single. Here you can write about some of the fun things.

One of my favourite stories, which to this day gets a reaction from others, was being the guardian of the remote for the first time. No more watching someone else flip through the TV choices, switching shows midway, or listening to a running commentary of the action.

In your journal, begin a few sentences with – Now I can ………

Making decisions on your own can be scary.

Make a note of all the decisions you have made in your new life. What ones worked brilliantly? What ones were the life lessons and what did you learn? Write about how these decisions can be a burden but also remember that this is the learning stage of a new life.

There are challenges with assuming all the responsibility as a single because single means just that –if you do not take out the garbage it does not get done. What are some responsibilities you do not enjoy? Write about them and then look at what you might do to change your attitude toward them or consider another way of getting the job done. Sometimes we hang onto responsibilities to prove a point and all it does is create more stress.

What was easy?

What has been the easiest part about being single? When I look back on several decades my first inclination is to say the sense of freedom I have. Thirty years later I still connect to my sense of freedom in so many ways. My meal choice, my friend choice, my holiday choice, and having all the blankets all the time still feels brand new in many ways. Write about what has been easy for you.

You are connected to your past, your present, and your future. But in those early days stay focused on your present. When you journal, consider all the good things that happened in the day or the past week. Open your eyes to everything around you. It may be that friendly smile you noticed, or it may be that birdsong or the music you heard.

There IS beauty in every day, and it is your challenge to find it. When you write about it include your feelings. How did this bright spot make you feel? What happened next?

Be honest with yourself.

There will be times when you feel sad. I made a promise to myself after such a long sad time to not be sad because that was continuing to give him power over me. Eventually, you reclaim your personal power and the capacity to celebrate the new you.

If you are lonely do the same. Write about it and think all around the feelings you have. Then look at ways to swap out loneliness for being comfortably alone.

More than anything else, be kind to yourself, be gentle, and be compassionate. You are the only you there is in this world. Decide what you want. Connect to your future. This is a new chapter in your life waiting to be written. Your journal will be with you every step along the way.

Read more articles by Linda Simpson.

Letters to Linda Disclaimer

About Linda Simpson

“I take strength from your calm, your honesty, and the hope you give me for my future.” Cheryl 

Linda is a fresh voice in the divorce advice world. She offers a pragmatic, common sense approach to life after divorce issues based on over twenty years surviving and thriving following a very traumatic divorce.

As a single parent, her sons are an enormous source of joy in her life. She is a loving mother and grandmother to four delightful grandchildren.

She holds a degree from the University of Waterloo with concentrations in sociology and philosophy and guidance counselling certification from Queen’s University.

She is an accredited trainer for The Peace Education Foundation, a leader in conflict resolution training. The institute is ‘dedicated to educating children and adults in the dynamics of conflict resolution and promoting peacemaking skills in home, schools, and community.’

In a long and successful teaching career, she also served as a counsellor and workshop facilitator for SEL (social emotional learning) programming and The Peace Education Foundation throughout her school and school district and was a frequent conference presenter for SUNY Potsdam Faculty of Education USA.

She writes for The Divorce Magazine UK and her blog is seen regularly on Huffington Post Canada where the focus is life after divorce and parenting issues.

She is a writer and poet and is presently at work on a book based on her divorce experience.

Managing Relationship Problems During the Festive Period
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Managing Relationship Problems During the Festive Period

Noel McDermott
Noel McDermott
Founder
Mental Health Works Ltd

Christmas is a stressful time of year and if there are any underlying vulnerabilities which are not managed then they are likely to surface and this is true right across the board. During this time we see many relationships under pressure and tensions increased. Divorce Monday is a term coined by the news media and oddly enough by divorce lawyers on their websites and it refers to the rise in enquiries to divorce solicitors on the first working Monday after the festive season. The key take out is that external factors play a huge role in our intimate family relationships and the festive season can be full of these challenges.

Some people hold onto a fantasy that everyone will somehow do their bit and pitch in to make it a special time of year. In fact our capacity to do that is often paradoxically severely reduced at this time of year and we need to be realistic about that and plan accordingly.

There are many factors that can lead to this overload of one’s capacity to cope and may include:

  • Expectation versus reality, if expectation is too far away from reality then there will always be problems
  • Financial pressures
  • Problems with extended family members that can’t be managed by not seeing them
  • Alcohol over-consumption
  • Pre-existing vulnerabilities reactivated or triggered by the festivities
  • Winter blues

It’s not surprising then that relationships can crack at this time of year as often it may be the case that couples struggling in their relationship have developed coping strategies for stress that activate defensiveness in their partner and vice versa. A vicious cycle that can’t operate the first rule of a relationship surviving challenging times. That rule is it’s not the relationship which is the problem it’s the situation. For example, if you don’t have money to cover bills it is a problem that will make you feel bad. Often we can end up blaming ourselves and our partner for the bad feelings rather than accepting that the bad feelings about the financial problems are to be expected. Getting help to manage those feelings is the key. This is the rule for all real world stresses and understanding that Xmas is a real world stress goes a long way towards accepting and forgiving ourselves and our partners for finding it challenge. This is called normalisation. It’s normal to feel loss at the death of a loved one, it’s not an illness or a personal failure. It’s equally normal to find Christmas stressful.

Accepting this idea leads to the next very important skill which is to not take this stress and the reactions of others to it so personally. It’s a big ask but accepting that your partner has coping strategies you find difficult but are not actually aimed at you personally to wind you up is a very useful skill. There is a caveat here which is true for all relationships. that those strategies are non abusive. If they are abusive then seek professional help and get advice on leaving your partner safely. The more you can depersonalise these issues the better, it’s akin to the mindful observer position. Have interest in what you see but don’t attach to it.

The next major task is to ditch expectations of what Christmas should be like in your situation and work with what it is like. For example there is no possibility that the member of your family/in law’s family that has always gotten drunk and started an argument and will not do it this year. Not unless they became sober since last year, attend AA and have had loads of therapy. The task is not to hope for a miracle but to plan for the risk they present and manage that risk. Think of it in this way, crossing a road requires you to assess risk of being run down and manage that risk by crossing in a manner that is safe. So let’s say you live on a quiet cul de sac, it’s unlikely the risk of getting run down is high and so when you go out the door to visit a neighbour you might do a quick visual check for a bike, but if outside your front door is a busy trunk road you are probably going to find a crossing and use that to go visit your neighbour on the other side of the road. So with that drunk angry person, ask yourself what level of risk are they? Can they be passed around and the emotional load shared, can they be packed off in a cab at the point they become unpleasant or indeed do you need to say they can’t come?

So what can we do during this time of stress as individuals?

  • Get outside as much as possible, both as an individual as a couple and as a family. Nature heals, your park as much as a local coastline walk. It’s called the biophilic effect and is evidenced to reduce stress and promote a sense of connectedness
  • Exercise is the single biggest effect on wellbeing we have. Keep regular activity in your life
  • Step back emotionally and practice managing reactivity. Try not to amplify any highly expressed emotion
  • Keep perspective. It’s normal to feel stress at this time and this is time limited
  • Program in time with friends who don’t cause you stress

Another useful skill is learning how to forgive yourself and learning to meet your emotional needs for support. You are reading this because you care enough to feel responsible for making things better. There are things you can make better but also things you can’t. You are a good person trying their best to improve themself and the situation of others. You work hard to love your family and make them feel special. You are their Christmas, your love and desire to be there for them is the best present you are ever going to give them. You can’t and shouldn’t try to make things perfect just try achieving something that is good enough. Good enough is good enough”.

Read more articles by Noel McDermott.

About Noel McDermott

Mental health expert Noel McDermott is a psychotherapist and dramatherapist with over 30 years’ work within the health, social care, education, and criminal justice fields. His company Mental Health Works provides unique mental health services for the public and other organisations. Mental Health Works offers in situ health care and will source, identify and co-ordinate personalised teams to meet your needs – https://www.mentalhealthworks.net/

Why a Therapist is Sometimes More Crucial than a Lawyer in a High-Conflict Divorce
Image by DC Studio on Freepik

Why a Therapist is Sometimes More Crucial than a Lawyer in a High-Conflict Divorce

Despina Mavridou
Despina Mavridou
Author, Mediator, Lawyer

According to statistics presented by Forbes magazine in 2024, over 70% of couples reported not understanding the realities and stages of marriage, while 75% cited a lack of commitment as the reason for their divorce—higher than the 60% attributed to infidelity, as stated in the same article [1]. This suggests that when we decide to marry, we often don’t fully grasp what we’re committing to. If communication is difficult during marriage, one can only imagine (and perhaps experience firsthand) how challenging it becomes during a high-conflict divorce.

In my case, I vividly recall my parents’ divorce when I was 13 years old. My mom’s lawyer advised her to safeguard all her assets and finances to prevent my dad from claiming a share of what she had built during their marriage. My mom was the primary breadwinner, while my dad took on more of a caregiving role at home.

My parents opted for what legally qualifies as an amicable divorce, as my mom wanted to shield us from the harsh realities of court proceedings. However, over time, she began pressuring me to persuade my dad to transfer his portion of the property to me and my sister, asserting that it rightfully belonged to us. These conversations, orchestrated by my mom, deeply unsettled me. She would dictate what I should say and how I should respond, then interrogate me upon my return home to dissect exactly what had transpired. In the end, she would lament, “See, your dad refuses to give back what is rightfully yours, all because of his own desires and those of his girlfriend.”

My dad staunchly maintained that the property was rightfully his and refused to sign it over without providing a satisfactory explanation for withholding it from his children. Thus, at ages 13, 14, and 15, I found myself assuming the roles of financial advisor and mediator between two individuals grappling with depression and the agony of divorce.

After years of tumultuous arguments and hostile exchanges, my dad eventually signed everything over, and now, all assets belong to my sister and me. However, my mom vehemently opposes any notion of selling these assets, citing her contributions from her hard-earned money. It took me years to comprehend that my mom was safeguarding her assets and had unwittingly used me as a pawn to achieve this.

It also took years for me to grasp the underlying truths hidden behind her statements—like her long work hours from 6 a.m. to 11 p.m., ostensibly to support us financially, which also concealed her desire to distance herself from our family situation, unable to cope. Similarly, it took time to understand why my dad didn’t fight harder for us, maintain closer contact, or provide financial support. Some of these questions still burden my mind today, unanswered and swept under the carpet.

However, through my own therapy over the years, I’ve come to realise that if both my parents had pursued therapy to confront their emotional baggage and familial challenges, it would have significantly eased the burden on us as children. I have witnessed this in many mediations where parents express their desire to do everything for their kids, only to contradict themselves seconds later by claiming they cannot adjust their schedules to accommodate their children’s activities—a situation that likely never arose before their marriage. What I hadn’t realised is that when a person comes to mediation for a family issue like divorce, they are not alone; their entire family comes with them. They carry burdens from childhood, including past traumas, responsibilities, and family expectations. For instance, during one mediation, a father told me, “My dad—thus the grandfather of the child—would be really disappointed in me.” You see, after a significant disappointment like divorce, parents not only carry the responsibility of handling their own divorce but also the frustration and disappointment of their families. The roots of these issues go so much deeper, and without addressing them, mediation can never fully succeed. Without healing from the anger, frustration, and wounded egos, discussing children’s parenting plans and financial matters becomes nearly impossible. Addressing emotions can save time, money, and anger, and most importantly, it can spare children from assuming roles that are not theirs to bear.

This is why I believe that a therapist can be more important than a lawyer. While a lawyer focuses on legal matters and may bring their own emotional biases to the table, a therapist delves into the heart of the issues and facilitates easier resolution of legal conflicts.

[1] https://www.forbes.com/advisor/legal/divorce/divorce-statistics/

Read more articles by Despina Mavridou.

About Despina Mavridou

My name is Despina Mavridou. I am an author, a mediator and a lawyer in Greece.

I experienced the negative effects of divorce due to my parents’ separation when I was ten years old. For many years I was in the middle of their fights, trying to find a balance. When I was approx. 17 years old, I decided that I didn’t want to see my dad anymore. This cost me my relationship with him for more than 20 years (we have reunited recently).

After many years working as a lawyer, in the last four years I discovered mediation and also my passion for writing. For this reason, I left my job as a lawyer to concentrate on my passion.

My first published book is titled Mum, Dad, Can you hear me? and it is partially based on my personal story. I always wanted to share certain things with my parents to make them understand how I was feeling about their divorce.

Moreover, working as a mediator in family dispute issues, I saw how difficult it is for parents to get in their kid’s shoes.

The specific book Mum, Dad Can you hear me? serves dual purpose.

On one hand I want to help children understand that divorce is not the end of the world and that they can have both parents in their lives.

On the other hand, I want to help parents see divorce through the eyes of a ten-year-old girl to better understand the thoughts, needs and feelings of children and how important it is for them to have both parents in their lives.

Write Away with Linda
Photo by Cathryn Lavery on Unsplash
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Write Away with Linda

Linda Simpson
Linda Simpson
Divorce and Parenting Consultant
Writer and Speaker

Write away the past and write into your future.

When I found myself alone after a traumatic divorce, there were two things that got me through those first few years. There was my lifesaver counsellor who helped me find my dignity and self-worth again. And there was my journal. Every day for years I told my journal what I was feeling and gradually I began to see myself again.

With this ‘write away’ series, I will give you writing tips and some journaling ideas. Both of which I hope will help set you on the path to your future.

In those early days of your new life, it is important to focus on small and manageable achievements. Sometimes my greatest sense of gratitude was that I had made it through the day at work and got myself home again.

Let us begin at the beginning.

Find a beautiful notebook you like. There are so many choices today and having the right journaling notebook should mean that when you pick it up the book gives you a sense of belonging. This is your life and your journal. That is the way you want to enter your journaling experience.

Then consider the best time in each day that would work for you. For me, it was always just before I turned out the lights. It was quiet and I could reflect on the entire day.

Sometimes just getting started is the biggest hurdle. Your mind fills with questions of what you should write about and that can be a barrier to taking that first step.

Keep it simple.

Your journal entry can be “today I…”

Then can follow an account of what you did, where you went and the people you saw. If it was a home day, the same thing applies. Where did your day start and then where did it go. Do not worry about it sounding mundane. There will be times when it is a recount of the day’s events and other times it will be a day of great insight. Both are helping you find your future.

We read the benefits of gratitude and know that being grateful is an extremely healthy exercise. Once you can look at your day then consider what part of it brings gratitude. Perhaps you are grateful for getting through the day and that is enough. Separation and divorce can be a time in our lives when we are hardest on ourselves.

If you are critical of yourself then qualify it. I did this, thought this, said this, because…

The pain of separation is fierce and stumbling along the way to your future is part of the healing process.

If you feel comfortable about digging deeper into your feelings, then do so. One mantra I subscribed to during those years was that a journal never tires of hearing the same thing. If you want to rage a bit –rage a bit. But reread your journal and make sure you can see a balance.

One of the most helpful writing tips I ever received was to read aloud what I have written. When you read aloud what you have written then write about what you heard. It might be you heard your pain. It might be you heard hope.

Be patient with yourself. Everyone is on their own timeline to recover from a separation and divorce. We can become so critical of ourselves because life is not changing fast enough. Or during the day, we did something we regret. There will be many days like that. Avoid being critical of yourself. Our self -talk should focus on encouraging us through every day. Everyone, whether going through a divorce or not, makes mistakes. All these years later, there are still some things I said and did that are cringeworthy. I cannot change the past. I did and said whatever it was. I own them and I have moved on.

A journal is a private place we can go. It is a safe space. And it is your friend. There will be no criticism from a journal. It will never get tired of you repeating yourself.

Journaling will take you on a path of self-discovery. You will find insight you never realised you had. You will find wisdom you never knew you possessed. I hope it soothes your soul.

Read more articles by Linda Simpson.

Letters to Linda Disclaimer

About Linda Simpson

“I take strength from your calm, your honesty, and the hope you give me for my future.” Cheryl 

Linda is a fresh voice in the divorce advice world. She offers a pragmatic, common sense approach to life after divorce issues based on over twenty years surviving and thriving following a very traumatic divorce.

As a single parent, her sons are an enormous source of joy in her life. She is a loving mother and grandmother to four delightful grandchildren.

She holds a degree from the University of Waterloo with concentrations in sociology and philosophy and guidance counselling certification from Queen’s University.

She is an accredited trainer for The Peace Education Foundation, a leader in conflict resolution training. The institute is ‘dedicated to educating children and adults in the dynamics of conflict resolution and promoting peacemaking skills in home, schools, and community.’

In a long and successful teaching career, she also served as a counsellor and workshop facilitator for SEL (social emotional learning) programming and The Peace Education Foundation throughout her school and school district and was a frequent conference presenter for SUNY Potsdam Faculty of Education USA.

She writes for The Divorce Magazine UK and her blog is seen regularly on Huffington Post Canada where the focus is life after divorce and parenting issues.

She is a writer and poet and is presently at work on a book based on her divorce experience.

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