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World Suicide Prevention Day: After a Break-Up, Recognising Risk and Responding Early
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World Suicide Prevention Day: After a Break-Up, Recognising Risk and Responding Early

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

Why Relationship Breakdown Magnifies Suicide Risk

A relationship ending is not a minor life event. It represents the loss of an attachment bond, and that loss can have profound consequences for psychological and physical wellbeing. Many people who function well in other areas of life describe feeling destabilised after separation or divorce. They often report fragmented sleep, inconsistent appetite, and difficulty concentrating. These reactions are not signs of weakness; they are normal physiological responses to the removal of an important source of stability. ¹ ²

Research supports this clinical reality. A large systematic review published in 2025 examined more than 100 million men across 30 countries and identified relationship breakdown as a consistent risk factor for suicidal thoughts, attempts, and deaths. The risk was especially pronounced in separated and divorced men. ³ ⁴ ⁵ ⁶ While this effect is most visible in men, women are by no means immune. The critical point is that the sudden loss of relational security creates vulnerability for anyone. Clinically, we observe a common pattern across genders: periods of agitation or heightened anxiety alternating with detachment or emotional numbness. ¹ ²

Neuroscience provides an explanation. Our nervous system relies on close relationships to regulate stress responses. When a relationship ends, the cues that maintained regulation, shared routines, presence, reassurance, are abruptly removed. ⁷ ⁸ This disorganisation can leave people feeling erratic, disoriented, and unable to manage tasks that previously felt simple. ⁹

How Suicidal Ideation Can Form After A Breakup

There are well-established psychological models that help us to understand the pathway from relational loss to suicidal risk.

The Interpersonal Theory of Suicide describes how risk increases when people experience both a loss of belonging and a sense of burdensomeness, particularly when combined with exposure to pain or a reduced fear of death. After a breakup, it is common for both belonging and self-worth to be undermined simultaneously. ¹⁰

The Integrated Motivational–Volitional (IMV) Model highlights how feelings of defeat and entrapment may give rise to suicidal thoughts, and how factors such as access to means or impulsivity determine whether those thoughts progress to action. ¹¹

Clinical practice also tells us that people struggle with the brain’s intolerance of uncertainty. After separation, individuals frequently describe compulsive cycles of rumination, the neurocognitive drive to resolve unfinished business which involves frequent replaying of conversations, messages, or imagined scenarios in an attempt to make sense of what happened. ¹² ¹³ This is not a character flaw; it reflects the mind’s effort to close unresolved loops.

In some cases, this process extends to an almost mythic weight placed on “final notes” or explanations. ¹⁴ Lee says “ultimately when rumination cannot close the loop, people may elevate the idea of a definitive explanation, farewell, or “final note” into something larger than life. It becomes mythic in the sense that it carries disproportionate symbolic importance, a perceived way to bring closure to unbearable uncertainty.”

We also know from the Polyvagal Theory that when attachment bonds rupture, the nervous system may lose access to its calm, socially engaged state. Instead, it can shift into patterns of fight, flight, or shutdown. ¹⁵ Recognising these biological processes helps us to treat them with compassion rather than judgement.

The Red Flags: What To Watch For After A Relationship Ends

Established public health guidance lists a number of clear warning signs for suicide, including talking about wanting to die, feeling trapped or being a burden, marked increases in substance use, agitation or rage, social withdrawal, disrupted sleep, dramatic mood swings, searching for methods, or making specific plans. ¹⁶ ¹⁷

Following a breakup, there are additional indicators to watch for:

  • Somatic dysregulation, such as restless sleep, exhaustion, and difficulty thinking clearly. ¹⁸
  • Avoidance of tasks that confirm the new reality, for example unopened letters or ignored legal documents, combined with intense responses to everyday reminders. ¹⁹ ²⁰
  • Fluctuations between anxiety and numbness, often appearing outwardly functional while internally overwhelmed. ²¹ ²²
  • Self-blame and shame loops, even when the relationship itself was harmful. ²³

Escalating risk can be seen in behaviours such as acquiring means, rehearsing farewells, giving away possessions, or displaying a sudden calm after a period of turmoil. ¹⁷ Restricting access to lethal means remains the single most effective intervention for preventing suicide. ²⁴ ²⁵ ²⁶

What The Person Is Most Often Worried About

The common concerns that drive suicidal thinking after relationship breakdown include:

  1. Loss of belonging and identity, a destabilising sense of “Who am I now?” ²⁷

  2. Entrapment and defeat, feeling caught in conflict, legal battles, or social disapproval, with no clear escape. ¹¹

  3. Perceived burdensomeness, believing that one’s continued existence causes harm to others. ¹⁰

  4. Compulsive rumination, replaying events in a search for closure. ¹²

  5. Invisible grief, appearing outwardly resilient while feeling privately overwhelmed. ²⁸

A Practical Response Plan

  1. Ask directly. It is safe and appropriate to use clear language: “Are you thinking about suicide?” If the answer is yes, remain with the person, limit access to means, and escalate to professional or emergency support. ²⁴ ²⁵

  2. Remove access to means. Secure medications, sharp objects, or other potential methods, and avoid high-risk locations. ²⁶

  3. Support regulation before reflection. When the nervous system is in distress, insight is limited. Encourage grounding through breathing, movement, or quiet companionship. ⁹ ¹⁵

  4. Introduce routine and ritual. Even small rituals, such as daily check-ins or shared meals, provide stability and meaning that support recovery. ²⁹

  5. Create a written safety plan. This should include supportive people to contact, safe places to go, regulating activities, steps to reduce access to means, and scheduled professional appointments.

  6. Listen for language of hopelessness or burdensomeness. Phrases such as “There is no way out” or “I am a problem for everyone” require immediate attention. ¹⁰ ¹¹

For Friends And Family

Supporting someone after a breakup requires patience, steadiness, and clarity. A practical approach might include:

  • Observing and naming changes without judgement.
  • Asking directly about suicidal thoughts.
  • Offering calm companionship, such as sitting or walking together. ¹⁵Taking steps to reduce access to means. ²⁶
  • Involving an additional trusted person.
  • Establishing small rituals of contact, such as daily check-ins. ²⁹
  • Following up consistently.

Understanding and Supporting Recovery

When someone is struggling after a breakup, it helps to remember that their reactions are biological survival responses rather than signs of weakness. ³⁰ “Feelings of panic, exhaustion, or hopelessness are the body’s way of responding to a profound loss” says Lee. “It’s important to understand that suicidal thoughts can often follow a pathway: first, the sense of overwhelming defeat or entrapment, and then the possibility of acting on those feelings if access to means is easy or rehearsed.” ¹¹ Recognising this pathway allows us to step in early.

Supporting someone also means helping them manage rumination, those cycles of replaying events and searching for explanations, by encouraging grounding techniques or limiting the time spent in these thoughts. ¹² Families and friends can also play a critical role in safety by reducing access to potential means of harm and creating safer environments. ²⁵ ²⁶

Finally, when a suicide does occur in a community, the way we respond matters. Structured support, open conversation, and ongoing contact reduce the risk of further harm for those left behind. ³¹

Changing The Narrative

The theme of World Suicide Prevention Day is “Changing the Narrative.” In this context, changing the narrative means moving away from minimising the impact of relationship loss and recognising it as a significant clinical risk factor.

The facts are clear:

  • Relationship breakdown places anyone at risk, with particularly high vulnerability for men. ³ ⁵
  • Warning signs are usually visible if we take the time to look and ask. ¹⁶
  • The progression from suicidal thought to action is preventable, especially when means safety and social support are in place. ²⁴ ²⁵

Our individual responsibility is to combine practical measures with compassion. Survivors of relationship breakdown are not “broken;” they are people carrying more than their nervous system can manage in that moment. With appropriate support, co-regulation, and steady engagement, recovery is possible. ³² ³³

Lee comments: “On this World Suicide Prevention Day, I would encourage you to remain attentive to those around you. If you are struggling, reach out. If you see someone else struggling, lean in. I firmly believe that presence and action can change the course of a life”.

References

  1. Hawker, L. Separation: A Survival Guide. Unpublished manuscript, 2025.

  2. Hawker, L. Divorce: A Survival Guide. Unpublished manuscript, 2025.

  3. Corsi, M. et al. “Relationship breakdown and suicide risk in men: A systematic review.” BMC Psychiatry. 2025.

  4. Scourfield, J. et al. “Separation and divorce as suicide risk factors.” Journal of Affective Disorders. 2024.

  5. Schaan, V.K. et al. “Divorce, separation and suicide mortality: A population-level study.” Lancet Psychiatry. 2023.

  6. Kposowa, A. “Divorce and suicide risk: A global perspective.” Social Science & Medicine. 2022.

  7. Hawker, L. Separation: A Survival Guide. Chapter 2, Nervous System Dysregulation. Unpublished manuscript, 2025.

  8. Hawker, L. Divorce: A Survival Guide. Chapter 3, Somatic Collapse. Unpublished manuscript, 2025.

  9. Hawker, L. Separation: A Survival Guide. Chapter 13, Regulation Before Reflection. Unpublished manuscript, 2025.

  10. Joiner, T. Why People Die by Suicide. Harvard University Press, 2005.

  11. O’Connor, R.C. The Integrated Motivational–Volitional Model of Suicidal Behaviour. Routledge, 2011.

  12. Hawker, L. Aftermath: Surviving Suicide Grief Unpublished manuscript, 2025.

  13. Hawker, L. Separation: A Survival Guide. Chapter 5, Open Loops. Unpublished manuscript, 2025.

  14. Hawker, L. Aftermath: Surviving Suicide Grief. Chapter 6, Final Notes. Unpublished manuscript, 2025.

  15. Porges, S.W. The Polyvagal Theory. Norton, 2011.

  16. Centers for Disease Control and Prevention (CDC). Suicide Warning Signs and Symptoms. 2024.

  17. American Foundation for Suicide Prevention (AFSP). Risk Factors and Warning Signs. 2024.

  18. Hawker, L. Separation: A Survival Guide. Chapter 4, Somatic Dysregulation. Unpublished manuscript, 2025.

  19. Hawker, L. Divorce: A Survival Guide. Chapter 6, Daily Avoidance. Unpublished manuscript, 2025.

  20. Hawker, L. Separation: A Survival Guide. Chapter 7, Environmental Triggers. Unpublished manuscript, 2025.

  21. Hawker, L. Divorce: A Survival Guide. Chapter 8, Oscillation States. Unpublished manuscript, 2025.

  22. Hawker, L. Separation: A Survival Guide. Chapter 9, Numbness. Unpublished manuscript, 2025.

  23. Hawker, L. Aftermath: Surviving Suicide Grief. Chapter 3, Shame Loops. Unpublished manuscript, 2025.

  24. World Health Organization. Suicide Prevention: Restricting Access to Means. WHO, 2024.

  25. Pirkis, J. et al. “The effectiveness of structural interventions at suicide hotspots.” Crisis. 2019.

  26. Zalsman, G. et al. “Means restriction for suicide prevention.” Lancet Psychiatry. 2016.

  27. Hawker, L. Separation: A Survival Guide. Chapter 10, Identity Collapse. Unpublished manuscript, 2025.

  28. Hawker, L. Divorce: A Survival Guide. Chapter 12, Hidden Grief. Unpublished manuscript, 2025.

  29. Hawker, L. Separation: A Survival Guide. Chapter 14, Rituals of Recovery. Unpublished manuscript, 2025.

  30. Hawker, L. Divorce: A Survival Guide. Chapter 15, Normalising Biology. Unpublished manuscript, 2025.

  31. Hawker, L. Aftermath: Surviving Suicide Grief. Chapter 7, Postvention. Unpublished manuscript, 2025.

  32. Hawker, L. Aftermath: Surviving Suicide Grief. Foreword. Unpublished manuscript, 2025.

  33. Hawker, L. Divorce: A Survival Guide. Conclusion, Healing is Regulation. Unpublished manuscript, 2025.

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 focussed 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 focussed 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.

Why You Need a Divorce Team, Not Just a Lawyer
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Why You Need a Divorce Team, Not Just a Lawyer

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

When people think about divorce, the first professional who comes to mind is usually a lawyer. That is natural, since divorce has an important legal dimension. But relying on one person to guide you through every aspect of divorce is a common mistake. 

I made this mistake myself. During my divorce, my “team” consisted of my lawyer and my parents. I did not know that other professionals could support me. As a result, I agreed to financial arrangements without understanding their long-term consequences. Over time, they proved unsustainable and led to repeated renegotiations, which caused unnecessary conflict.

Divorce affects your finances, your emotional wellbeing, your children, and your long-term future. My experience taught me (the hard way!) that no single professional can provide expert support in all these areas. That is why building a divorce team is one of the most important steps you can take.

Avoiding the “one-person trap”

Money is often the greatest concern when people are separating. Many hesitate to hire more than one professional, worried about costs. Yet the unintended consequence is that they lean on their lawyer for everything: financial advice, emotional support, and sometimes even parenting guidance. This is not only expensive, but also ineffective.

Think of it like surgery on your back. You would need a surgeon, of course, but also a nurse, an anaesthetist, and afterwards a physiotherapist to get you back on your feet. Divorce is no different. You need different professionals working together to ensure every aspect is handled properly: a lawyer for legal advice, a financial adviser for money matters, a divorce coach to help you make the right decisions every step of the way, and emotional support to keep you grounded.

The professionals to consider

A divorce team does not look the same for everyone. The right mix of professionals will depend on your situation. Here are some of the key roles:

  • Lawyer – Advises on your legal rights, prepares divorce documentation, and, if necessary, represents you in court. Some lawyers specialise in areas such as high net worth cases, domestic abuse, or international divorce. Even in countries where a lawyer is not legally required, it is still wise to consult one to ensure your agreement is solid.
  • Family mediator – Works with both partners to negotiate terms, from property division to parenting arrangements. A mediator is impartial and helps keep discussions constructive.
  • Divorce coach – Helps you focus on your future goals, make clear decisions, and approach negotiations with confidence. A coach also provides practical guidance and emotional steadiness.
  • Therapist – Supports you in understanding what went wrong in the relationship, addressing trauma, and maintaining mental health.
  • Financial adviser – Reviews your assets, debts, and income, models long-term implications of settlement proposals, and helps you plan for financial stability after divorce.

While one person may cover two roles, expecting them to manage everything leaves serious gaps.

Choosing the right lawyer

Selecting the right lawyer is one of the most important decisions you will make. Too often people choose based only on price or convenience. One client of mine instructed a lawyer because he was “cheap”. Fifteen months later, she had spent tens of thousands of pounds with no progress and little trust in his advice. She eventually changed lawyers and finally moved forward.

When choosing a lawyer, consider:

  • Do they have experience with your type of case?
  • How do they communicate and how quickly will they respond?
  • Will your case be handled by them personally or mostly by a junior associate?
  • What is their approach to resolving disputes out of court?
  • Can they give you realistic visibility of likely legal costs?

If your divorce involves more than one country, you will also need someone with expertise in international divorce. Look for a lawyer who understands both jurisdictions, speaks your language, and has a network of international advisers, such as tax specialists and immigration lawyers.

How to build your divorce team

A simple exercise can help you identify where you need support. Picture a five-pointed star, with each point representing one area of support: legal, financial, emotional, practical, and personal. Write down the person or professional covering each area. One person can cover two—but no more. If you see gaps, you will know where to add expertise.

This keeps your support balanced and prevents overloading one professional or family member. Your aim is to create a well-rounded team that can carry you through divorce and beyond.

Final thoughts

Divorce is one of life’s most complex transitions. Going through it with only one professional is like attempting surgery with only a surgeon and no nurse or anaesthetist—it is simply not enough. By building a divorce team, you ensure that every dimension—legal, financial, emotional, and practical—is addressed properly.

It may feel like a bigger investment at the start, but a coordinated divorce team saves time, money, and stress in the long run. More importantly, it helps you build a stronger foundation for the next chapter of your life.

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.

Help Shape the Future of Support for Separated Families
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Help Shape the Future of Support for Separated Families

Soila Sindiyo
Dr Soila Sindiyo
Counselling Psychologist and Founding Editor of The Divorce Magazine

We’ve been contacted by Dr Sarah Foley, Lecturer in Developmental Psychology at the University of Edinburgh, about an exciting new research project exploring parenting after divorce or separation.

The Parenting After Divorce or Separation Study aims to better understand family life and children’s wellbeing in different post-separation child arrangements, particularly in families who have not gone through the court system.

This research will help inform future support for separated parents and their children, filling an important gap in what we know about post-separation family experiences.

Who Can Take Part?

The research team is looking to hear from parents who:

  • Have children aged 4–8
  • Live in Scotland or England
  • Are comfortable taking part in English
  • Have been separated for at least six months
  • Have regular contact with their child
  • Do not have a court-ordered child arrangement

What’s Involved?

If you take part, you’ll be asked to:

  • Join a confidential online interview and complete a survey
  • Optionally involve your child in child-friendly storytelling or game-based activities

(These are completely optional and designed to be fun and engaging for children)

Participation is entirely voluntary and confidential.

How to Get Involved

If you meet the criteria above, or know someone who does, you can learn more and register your interest here.

For questions about the study, you can contact Dr Sarah Foley directly at:
sarah.foley@ed.ac.uk

We’ll be sharing the findings of this important research once the study is complete. By taking part, you’ll be helping to build a deeper understanding of how separated families live, parent, and thrive, and how support can be improved in the future.

The Hidden Toll of Divorce on Men: Mental Health and Behavioural Outcomes
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The Hidden Toll of Divorce on Men: Mental Health and Behavioural Outcomes

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

“Divorce is often perceived as a legal or relational event, but its impact runs far deeper, especially for men. While societal narratives tend to focus on the emotional struggles’ women face, it is increasingly clear that men also endure significant psychological upheaval¹. As a clinician working across Thailand and Europe, I have witnessed firsthand how divorce can profoundly affect men’s mental health and behaviour, often in ways that are misunderstood or overlooked.

In this article, I aim to shed light on how men are affected by divorce, how it influences their mental wellbeing, and the behavioural patterns that may emerge as a result. Understanding these dynamics is vital for fostering support systems that can facilitate healing and resilience.

The Emotional Impact of Divorce on Men

Men often internalise their emotional pain in ways that can be invisible to others². Societally conditioned to embody strength, stoicism, and self-reliance, many men feel compelled to hide their vulnerabilities. From my clinical experience, I’ve observed that beneath this façade, men often experience intense feelings of grief, loss, and confusion.

A common theme I encounter is the disorientation that follows the dissolution of a marriage. Men frequently describe waking up feeling as if they are strangers in their own lives, disconnected from their usual routines, roles, and aspirations. This loss of identity, particularly when their self-worth is tied to their roles as providers or protectors, can be deeply destabilising³.

In my professional observations, the sense of a fractured future and shattered plans leaves many men feeling unmoored. They may experience a profound sense of loneliness and question their purpose, which can lead to a cascade of emotional and psychological challenges⁴.

Impact on Mental Health

The mental health consequences of divorce for men can be severe. Common symptoms include depression, anxiety, sleep disturbances, and somatic complaints such as headaches, fatigue, or muscle tension⁵. In many cases, men internalise feelings of shame or guilt, believing that they are at fault for the breakdown of the marriage. This self-blame can become a vicious cycle, fuelling rumination and emotional distress⁶.

Attachment theory offers a useful lens through which to understand these reactions⁷. The loss of a primary attachment figure, most often the spouse, can cause feelings of vulnerability and helplessness. Without proper outlets or support, these feelings can deepen, leading to long-term mental health conditions if left unaddressed.

Furthermore, many men experience a sense of identity disintegration, which can lead to feelings of emptiness and despair⁸. They may find it difficult to recognise themselves outside the context of their marriage, which exacerbates their mental health struggles. Physical symptoms such as insomnia, chronic tension, or fatigue often serve as somatic expressions of their internal turmoil⁹.

Behavioural Manifestations of Divorce-Related Distress

The psychological toll of divorce frequently manifests in observable behaviours. From my clinical work, I see patterns such as withdrawal from social networks, avoidance of emotional discussions, and maladaptive coping strategies¹⁰.

Substance abuse is a common response; many men turn to alcohol or drugs as a means of numbing emotional pain temporarily¹¹. I often see men who, in times of crisis, spiral into heavy drinking or drug use, believing these substances will help them escape their feelings. As I’ve stated in my practice, “Alcohol and drugs often become the quick fix for emotional numbness, but they only deepen the wound over time.” While this may provide short-term relief, it often worsens their mental health over time¹².

Similarly, some men engage in risky behaviours, such as reckless sex, gambling, or overspending, seeking stimulation or distraction from their inner pain. These behaviours can quickly escalate into addictive patterns, especially when used as coping mechanisms¹³. I’ve observed that “when men are overwhelmed, their responses can become compulsive, as they attempt to regain a sense of control or escape through addiction.”

I have also observed increased irritability, anger, or aggression in men navigating divorce¹⁴. These emotional responses can be directed inward, leading to self-criticism and depression, or outward, causing conflicts with family, friends, or colleagues. Such behaviours tend to isolate men further, reinforcing feelings of loneliness and hopelessness.

Neglect of self-care is another common pattern. Men may deprioritise their physical health, skipping medical appointments, neglecting exercise, or engaging in poor nutrition, which creates a vicious cycle of physical and mental decline¹⁵.

Societal Expectations and Their Role

Societal standards around masculinity significantly influence how men experience and cope with divorce. Traditional notions of masculinity emphasise emotional restraint, independence, and strength. While these traits may serve in certain contexts, they often hinder men from expressing vulnerability or seeking help during times of crisis¹⁶.

In my experience, many men feel that showing emotion is dangerous or a sign of weakness. This cultural stigma discourages open communication about their struggles, leading to emotional repression that can intensify mental health issues¹⁷. It’s not uncommon for men to hide their pain behind a façade of stoicism, which can delay or prevent them from accessing the support they need.

This cultural dynamic underscores the importance of providing safe, stigma-free environments where men can explore their feelings and seek professional help without shame. As a specialist in addiction and trauma, I have seen how unaddressed emotional pain often manifests through addictive behaviours. “Without proper support, these coping mechanisms, whether alcohol, drugs, gambling, or compulsive sex, can quickly become entrenched, turning into destructive patterns that are hard to break,” I often emphasise in my work¹⁸.

Long-term Effects and the Importance of Support

Unaddressed, the psychological and behavioural impacts of divorce can persist long-term, affecting overall wellbeing and future relationships¹⁹. Persistent feelings of loss, identity confusion, and emotional suppression may lead to chronic depression, anxiety disorders, and difficulties forming new connections²⁰.

From my perspective, recovery is rarely linear. It involves patience, self-compassion, and often, professional support. Men need safe spaces to process their grief, confront their feelings, and rebuild their sense of self. Support groups, therapy, and open conversations can play a vital role in this process²¹.

In my clinical practice, I often see how addiction can serve as both a symptom and a barrier to healing. “Addictive behaviours, whether substance use, compulsive gambling, or risky sexual activity, are often attempts to self-medicate unresolved trauma,” I explain. “Addressing these behaviours requires a nuanced understanding of underlying pain and trauma, not just surface-level treatment.” ²²

However, stigma remains a barrier, and many men are reluctant to seek help. Therefore, ongoing efforts to destigmatise mental health and addiction treatment for men, along with culturally sensitive approaches, are vital in ensuring they receive the care they need²³.

The journey through divorce can be profoundly isolating and painful for men. Their mental health often bears the brunt of this upheaval, manifesting in depression, anxiety, somatic symptoms, and maladaptive or addictive behaviours. Recognising these patterns and understanding the societal influences that shape men’s responses are crucial steps toward providing effective support.

As a clinician dedicated to behavioural health, I believe that fostering environments where men feel safe to express vulnerability and seek help is fundamental. With the right support, men can navigate the complex aftermath of divorce, heal emotionally, and rebuild a resilient sense of self.

Understanding and addressing the silent suffering of men during this turbulent time is not just a clinical necessity; it is a societal imperative. Through compassion, awareness, and targeted intervention, including addressing addictive patterns, I believe it’s possible to not only help men survive divorce but to emerge from it stronger and more self-aware”.

References

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  2. Addis, M. E., & Mahalik, J. R. (2003). Men, masculinity, and the contexts of help seeking. American Psychologist, 58(1), 5–14.

  3. Levant, R. F. (1996). The new psychology of men. Professional Psychology: Research and Practice, 27(3), 259–265.

  4. Kilmartin, C. (2005). Depression in men: Communication, diagnosis and therapy. The Journal of Men’s Health & Gender, 2(1), 95–99.

  5. Wang, H. T., & Amato, P. R. (2000). Predictors of divorce adjustment: Stressors, resources, and definitions. Journal of Marriage and Family, 62(3), 655–668.

  6. Hetherington, E. M., & Kelly, J. (2002). For better or for worse: Divorce reconsidered.

  7. Mikulincer, M., & Shaver, P. R. (2007). Attachment in adulthood: Structure, dynamics, and change.

  8. Bruce, M. L., & Kim, K. (1992). Differences in the effects of divorce on major depression in men and women. American Journal of Psychiatry, 149(7), 914–917.

  9. Kendler, K. S., et al. (2003). Stressful life events and major depression: Risk period, long-term contextual threat, and diagnostic specificity. Journal of Nervous and Mental Disease, 191(3), 143–149.

  10. Umberson, D., et al. (1992). Divorce and health: Consequences and correlates. Sociological Forum, 7(3), 423–439.

  11. Dawson, D. A. (1994). Gender differences in the risk of alcohol abuse: The impact of family structure and social role. Journal of Studies on Alcohol, 55(1), 18–27.

  12. Kessler, R. C., et al. (1997). The co-morbidity of DSM-III-R major depressive disorder in the general population: Results from the US National Comorbidity Survey. British Journal of Psychiatry, 168(Suppl 30), 17–30.

  13. Potenza, M. N. (2006). Should addictive disorders include non-substance-related conditions? Addiction, 101, 142–151.

  14. Rosen, L. N., et al. (1996). Traumatic events and their relationship to posttraumatic stress disorder and depressive disorder in male and female soldiers. Depression, 4(5), 220–231.

  15. Courtenay, W. H. (2000). Constructions of masculinity and their influence on men’s well-being: A theory of gender and health. Social Science & Medicine, 50(10), 1385–1401.

  16. Mahalik, J. R., et al. (2003). Masculinity and perceived normative health behaviors as predictors of men’s health behaviors. Social Science & Medicine, 64(11), 2201–2209.

  17. O’Neil, J. M. (2008). Summarising 25 years of research on men’s gender role conflict using the Gender Role Conflict Scale. The Counseling Psychologist, 36(3), 358–445.

  18. Khantzian, E. J. (1997). The self-medication hypothesis of substance use disorders: A reconsideration and recent applications. Harvard Review of Psychiatry, 4(5), 231–244.

  19. Lorenz, F. O., et al. (2006). The short-term and decade-long effects of divorce on women’s midlife health. Journal of Health and Social Behavior, 47(2), 111–125.

  20. Simon, R. W. (2002). Revisiting the relationships among gender, marital status, and mental health. American Journal of Sociology, 107(4), 1065–1096.

  21. Jordan, J. V., et al. (2004). The complexity of connection: Writings from the Stone Center.

  22. Najavits, L. M. (2002). Seeking Safety: A Treatment Manual for PTSD and Substance Abuse.

  1. Vogel, D. L., et al. (2011). Stigma, help-seeking, and mental health: A review of the literature. Psychological Services, 8(2), 98–110.

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 focussed 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 focussed 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.

Rising Stronger After Divorce
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Rising Stronger After Divorce

Lucy Newsum
Lucy Newsum
Life Coach
Lucy Newsum Coaching

It is a human truth: divorce is hard. Within that truth is a depth of feeling that is often so visceral it is difficult to communicate. Divorce is not just hard, it is raw, exposing and messy. The loss of love, the untangling of your life from someone else, the sense of shame – it can feel like hitting rock bottom. It requires all our courage, strength and resilience to move through it and emerge stronger on the other side. 

I believe we can move through it, and I believe we can rise stronger. I believe this because I have experienced it. ‘Rising stronger’ was the philosophy I lived by as I healed from my divorce. Today, my mission is to support others to do the same. 

Why it’s so damn hard

Grief and emotional turmoil

With any relationship ending there is grief. Grief for the loss of the other person, the loss of the life you built, the future you imagined and your identity as part of that relationship and marriage. For many there is also another loss at play: the loss of ourselves within the relationship. It’s a triple whammy: loss of the other, ourselves and the life we were living. 

With grief comes an emotional rollercoaster. You might be familiar with the Kübler-Ross model which outlines the five stages of grief: denial (or numbness), anger, bargaining (can lead to rumination), depression (deep sadness) and acceptance. These stages are not linear; it is likely you will bounce back and forth between them. This emotional whack-a-mole is hard, especially as you start to feel better and have some acceptance to then plummet back into anger or sadness. At other times you might find yourself stuck in the grip of a powerful and painful emotion, unable to move through it. Much of my work is about helping us to navigate and process our emotions, without suppressing or devaluing them.  

Loss is also physical 

Research shows that the brain’s response to loss and heartbreak activates the same pain centres triggered by physical injury. The heartbreak of a divorce is not just in your head; we feel it at a deep physical level. It can feel like our heart is breaking. Combine this with the physical separation from a person we have spent time with every day and it’s easy to see we are dealing with a lot. 

Shame and guilt

And if that’s not enough, we also tend to add a good dollop of guilt or shame on top of it all. Guilt at hurting the feelings of someone we loved, or feelings of rejection and low self-worth, or questions of ‘what did I do wrong?’ or ‘why wasn’t I enough?’. 

Our culture contributes to this shame and guilt. The wider narrative around divorce and the opinions of others can leave us feeling like a failure, fuelling the flames of shame

and leaving us lacking in confidence. This all serves to amplify the pain we are experiencing. 

The weight of responsibility 

Amidst all of this we have choices to make and action to take: the legal process, financial decisions, and maybe childcare challenges too. We are dismantling one life and building a new one. This is scary and often overwhelming. But every ending is also a beginning, and we can rise stronger.  

The only way out is through

One of the biggest lessons I’ve learnt in life so far is that you can’t shortcut your way around the hard moments. The only way out is to go through – gently and one step at a time. 

It is natural to want to avoid or numb the pain of loss. But avoiding, ignoring, suppressing or resisting our feelings are all actually ways that keep that pain alive. We keep the pain trapped in our body rather than accepting it, feeling it, having compassion for it and moving through it. 

Many years ago, I experienced a shattering heartbreak. It was a short relationship, so I judged my pain at its ending to be out of proportion. How could I be so hurt over something that hadn’t lasted long? Grieving it so deeply felt somehow weak, like something was wrong with me. So, I brushed myself off, put the grief into a locked box and got on with my life. Looking back, I can see clearly how that unprocessed and unhealed pain influenced my relationship behaviours and choices, contributed to an internal narrative of shame and limiting beliefs, and gave space to my own very loud and mean inner critic. It shaped how I showed up in my marriage and how I showed up for myself. When I went through my divorce over 10 years later, I finally found myself able to grieve and process that early relationship, which also helped me heal from my divorce, learn from it all and find the road back to myself. 

I love Miranda Hart’s description of going through the hard moments. In her recent book, she describes her journey as finding herself somewhere “…dark. Musty.Dank. A cave. With slimy, muddy walls. I walked along the cold, rock floor until another door at the far end of the cave became faintly visible. Somehow, I knew that door was the one that I would eventually, at the right time, be able to step through. And I would be refreshed”

My marriage and my divorce became my teacher. Slowly, gently, with compassion, I navigated that dark, dank cave. It was a journey of getting to know myself (my patterns, beliefs and values), finding the tools to feel more confident and navigate daily ups and downs, and building a brighter, more joyful and fulfilling life. In short, I went on a journey back to my heart. Today I feel freer, move alive, more empowered and more deeply connected to myself and others than ever before.

You can do the same

There is a light at the end of your dark cave. What if this is the start of a journey to truly discovering yourself and building a more empowered, confident and fulfilled you?

If you’re unsure where to start, here are three things you could focus on: 

  1. Seek out your support network: I recommend your network covers three pillars of support – practical support (legal and financial advice, childcare support etc), emotional support (someone to turn to when you are in the grip of emotion or turning in on yourself) and social support (someone who will get you out of the house and sprinkle some joy). 
  2. Daily wins: at the end of each day write down, or say out loud, three wins from the day. It doesn’t matter how big or small these are – a win could be making the bed that day – the power is in the daily recording of your wins. It trains your brain to start to look for the positives. 
  3. Gentle movement: our physiology has one of the biggest impacts on our emotional state. Movement positively influences our emotional state, enabling us to navigate and shift some of those more painful emotions. 

“The most difficult seasons of life are often preparing us for the most beautiful times ahead. When life falls apart, don’t rush to put it all back together. Sit in the fire and ash of all that once was. You will rise from this with deeper clarity, more wisdom, and a heart primed for peace. This is what grief does when we make room for it. Grief doesn’t break us, it heals us.” – Sheleana Aiyana

About Lucy Newsum

 Lucy Newsum is a life coach and facilitator. She provides coaching for women who want to live and love wholeheartedly. 

www.lucynewsum.com

IG @lucynewsumcoaching

Divorce Done Right: How a Calm Mind Leads to a Fair Resolution
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Divorce Done Right: How a Calm Mind Leads to a Fair Resolution

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

Sponsored post by Fair Result.

The Role of Emotions in Divorce

Divorce can be one of the most emotionally challenging experiences you can ever face. When emotions run high, they can cloud judgment and lead to decisions that are not in your best interest. Heightened emotions such as anger, sadness, and frustration can result in poor decision-making, causing people to act impulsively or spitefully. This can prolong divorce proceedings and increase costs, as conflicts and disagreements escalate. Understanding the role of emotions in divorce is crucial to navigating the process effectively.

Why Heightened Emotions Can Lead to Poor Decision-Making

When emotions are in control, rational thought often takes a back seat. Anger can drive individuals to make vindictive choices, leading to prolonged legal battles that are both financially and emotionally draining. Stress can cause individuals to agree to unfavourable terms simply to expedite the process, resulting in long-term regret. Alternatively dragging out the process for very little gain is not productive either. Recognising these pitfalls is the first step toward a more successful divorce process. Contact the team at Fair Result and right from the outset we will try and help with the emotional stress you are going through. All out clients’ have a personalised WhatsApp link to the team dealing with your case who are contactable every day you need us. In addition, our fixed fee price shared with you right at the start of your case will remain fixed no matter how long your case takes to resolve and should give you peace of mind that you are not getting charged for every phone call, email, or text dealing with your case.

How Stress and Anger Can Prolong Proceedings and Increase Costs

Stress and anger fuel conflict, which in turn extends the duration of divorce proceedings. The more contentious the divorce, the more time and money are spent on legal fees, court appearances, and negotiations. By allowing these emotions to dictate actions, individuals may find themselves trapped in a cycle of hostility and expense. It is therefore essential to approach divorce with a calm and strategic mindset to avoid unnecessary delays and costs. At Fair Result, we focus on what you want to achieve and work hard to get this for you.

The Benefits of a Calm & Strategic Approach

Maintaining a clear and rational mindset during a divorce can lead to more favourable outcomes, both financially and emotionally. When individuals can manage their emotions and think strategically, they are better equipped to make decisions that align with their long-term goals.

How a Clear Mindset Leads to Better Financial Settlements

A calm and clear mindset allows individuals to focus on what truly matters in their divorce settlement. By prioritising financial stability and fair division of assets, individuals can avoid the pitfalls of emotionally driven decisions. This approach often leads to more equitable financial settlements that provide long-term security for both parties. Being bitter over what has happened will not impact on the financial distribution in your case, so don’t let it cloud your judgment.

Why Courts Favour Reasonable, Amicable Negotiations Over Conflict-Driven Cases

Courts tend to favour divorces that are resolved through reasonable and amicable negotiations. Judges are more likely to approve settlements that demonstrate cooperation and mutual respect. Conflict-driven cases, on the other hand, can result in court-imposed decisions that may not be in the best interest of either party. By approaching divorce with a calm and strategic mindset, individuals can present a more favourable case to the court.

Real-Life Examples of How a Level-Headed Approach Resulted in Fairer Outcomes

Consider the case of Jane and John and we represented Jane the applicant wife, who approached their divorce with a calm and strategic mindset. Instead of engaging in heated arguments, they focussed on open communication and mutual understanding. By working together, they were able to reach a fair settlement that provided financial stability for both parties and minimised emotional stress for their children. Their experience highlights the benefits of maintaining a level-headed approach during divorce proceedings. If we can work with both parties who are prepared to negotiate calmly and sensibly, a faster quicker cheaper outcome is swiftly achieved for both parties.

Practical Strategies for Staying Calm & Focussed

Maintaining a calm and focussed mindset during a divorce requires deliberate effort and the implementation of practical strategies. By seeking professional guidance, engaging in mediation, and practicing mindfulness, individuals can navigate the divorce process more effectively. We have a team of counsellors we can pair you up with if you feel this would help.

The Importance of Seeking Professional Guidance Early

Early professional guidance can provide individuals with the information and support they need to make informed decisions. Legal advisors, financial planners, and therapists can offer valuable insights and help individuals develop a strategic approach to their divorce. By seeking expert advice early on, individuals can avoid common pitfalls and set the stage for a smoother process.

How Mediation Can Ease Tensions and Encourage Fair Resolutions

Mediation is a valuable tool for resolving disputes amicably. A neutral mediator facilitates discussions between parties, helping them reach mutually beneficial agreements. Mediation can ease tensions, reduce conflict, and encourage fair resolutions, making it an effective alternative to traditional litigation.

Mindfulness and Stress Management Techniques During the Divorce Process

Practicing mindfulness and stress management techniques can help individuals stay calm and focussed during their divorce. Techniques such as deep breathing, meditation, and regular exercise can reduce stress and improve emotional regulation. By incorporating these practices into their daily routine, individuals can better manage their emotions and approach divorce with a clear mind.

How Fair Result Helps Clients Achieve Fair Outcomes

Fair Result offers a unique approach to supporting clients through the divorce process. By prioritising clarity, reducing financial stress, and providing quick guidance, Fair Result helps clients achieve fair outcomes. The fixed fee and WhatsApp group also helps. Get in touch as soon as you are ready, and we can talk you through our way of working to give you the best possible outcome.

The Unique Approach Fair Result Takes to Support Clients in Maintaining Clarity

Fair Result’s approach emphasises the importance of maintaining clarity and focus. Their expert team provides personalised support and strategic advice, helping clients navigate the complexities of divorce with confidence. By fostering a calm and rational mindset, Fair Result enables clients to make informed decisions that align with their long-term goals.

How Fair Result’s Fixed-Fee Structure Reduces Financial Stress

One of the key features of Fair Result’s service is their fixed-fee structure, which eliminates the uncertainty of hourly legal fees. This approach reduces financial stress and allows clients to budget more effectively. By providing transparent and predictable pricing, Fair Result ensures that clients can focus on achieving a fair settlement without the burden of unexpected costs.

The WhatsApp Service as a Way for Clients to Get Quick Guidance & Reassurance

Fair Result offers a convenient WhatsApp service that allows clients to receive quick guidance and reassurance. This service provides immediate access to expert advice, helping clients stay informed and confident throughout the divorce process. By offering timely support, Fair Result helps clients maintain a calm and focussed mindset.

If you are currently going through a divorce or considering one, reach out to the Fair Result team for a no-obligation consultation. Discover how Fair Result’s expert-led, fixed-fee approach can make your divorce smoother and more manageable. Download the Guide to Divorce for additional support and start your journey towards a fair and amicable resolution.

Get in Touch

Call us at 07 500 933 818 or 0333 577 7009

Email peter@fair-result.co.uk or chris@fair-result.co.uk

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.

Domestic Abuse: A Guide to Getting Legal Advice and Support
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Domestic Abuse: A Guide to Getting Legal Advice and Support

Laura Mounsey
Laura Mounsey
Director and Solicitor
Harrogate Family Law

2.3 million people over the age of 16 are estimated to have experienced domestic abuse (year ending March 2024).

That’s just one shocking statistic from the Crime Survey for England and Wales. If you or someone you know is the victim of domestic abuse, you’re not alone. Take a look at our guide to your legal protections and how to seek help.

Understanding domestic abuse

Domestic abuse is a crime, and thanks to the Domestic Abuse Act 2021, victims have stronger protections enshrined in law than ever before.

The term isn’t limited to physical violence, and can also include emotional, psychological, financial, and sexual abuse, as well as coercive control.

It is not uncommon to feel that you are to blame or that you cannot get out of it. This is not the case with the right help.

What if I or someone I know needs immediate protection?

If you’re in immediate danger, you must always call 999. The Silent Solution is a system that ensures you get the help you need in situations where you’re unable to talk, are calling from a landline or are deaf or hard of hearing.

The police can issue Domestic Violence Protection Notices (DVPNs) and apply for a Domestic Violence Protection Order (DVPO). These measures provide short-term protection by removing them from your home and prohibiting them from contacting you.

They can also give you the space and thinking time you need to seek legal advice about the future.

Reporting domestic abuse and getting legal support

All domestic abuse, even if there’s no immediate threat or danger, can be reported to the police. Then, it’s best to seek legal advice from a knowledgeable and reputable family law firm, such as Harrogate Family Law.

This will help you to fully understand your options and get any advice you might need about divorce and separation proceedings and the arrangements for the children.

Legal orders to protect you: what are the options?

Several legal orders can provide longer-term protection:

Non-Molestation Order: Prevents your partner from using or threatening violence, harassing, intimidating, or contacting you.

Occupation Order: Determines who can live in the family home, potentially excluding the abuser even if they own or rent the property.

Restraining Order: Issued by a court following criminal proceedings to prevent an abuser from contacting or approaching you.

Child arrangements Order: Deals with who the children should live with and how they should spend time with each of you (if at all).

Prohibited steps Order: Stops someone from doing certain things to protect the children. For example, taking them out of the country or removing them from you or school.

Financial remedy Order: if you are married, this will sort out what money you need to be able to move on with your life and break as free as you can from that relationship.

Your solicitor will be able to advise which option is the most appropriate for your situation.

Can I get support with my legal fees?

In some circumstances, yes, although you’ll have to meet strict criteria. Use the GOV.UK website to find legal aid solicitors in your area who can assess your eligibility. Even if you are not eligible for legal aid, there may be other options to give you a “fighting fund”. This is important because often, you can fear being overpowered and on the back foot.

Financial and Housing Support

If you’re leaving an abusive relationship, you’ve probably got lots of questions about what will happen financially.

It’s a good idea to find out what, if any, benefits you might be entitled to such as Universal Credit, or any assistance from charities like Women’s Aid and Refuge. The Citizens Advice Bureau is a good starting point for putting yourself in the know. However, it may also be the case that your ex should pay you an amount of money per month too.

If you need emergency housing for immediate safety, you may need to secure a place in a refuge. The National Domestic Abuse Helpline, the Men’s Advice Line and IDAS can help to point you in the right direction, as can the police if they’re involved. There are also local authority housing options but it may also be possible to get a house through court.

What other support might I need?

It is common for you to feel like you will not be able to weather the storm of leaving an abusive person. It can be vital to get the right professional support including a therapist, re-connecting with your friends and family that you may have been isolated from as well as getting any help you need from your GP, work and your children’s school/nursery.

How a family law solicitor can help

Experiencing domestic abuse is a trauma, and you’ll need the right people in your corner. A family law solicitor can provide a range of support and legal guidance, including:

  • Applying for protective orders.
  • Child arrangements and safeguarding.
  • Divorce and financial settlements.

About Laura Mounsey

Laura’s expertise as a family solicitor is in making sure that clients know their worth and do not have the wool pulled over their eyes if someone tries to hide assets or be unfair. She works on divorce cases involving properties, trusts, businesses and pensions and supports people who have been in abusive relationships to regain control and move forward. She can help you secure what you are entitled to if you separate or divorce as well as protect your assets and income if you are wanting to live with someone or get married. Laura also has experience in resolving disputes about children. Laura has been ranked in Chambers UK in 2025 and was recognised in the Legal 500 2025 edition as being “an outstanding solicitor. She is committed, dedicated and goes the distance for each of her clients.” Laura says “I love being able to solve people’s problems. People want to be treated fairly, to have certainty and to move forwards. For me, that’s what family law is all about. It is an honour to get people through the difficulties so that they have peace of mind about the future.”
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.

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.

How to Build Your Divorce Support System: The Four Pillars You Need
Photo by Clay Banks on Unsplash
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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
Thumbnail for the YouTube Video "Navigating International Divorce: Challenges and Strategies - TDM Expert Interviews (EP. 12) Chloe O"
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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.”

 

[Music]

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.

[Music]

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
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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.

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