Wellbeing

Picking Through the Wreckage of Loss
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Picking Through the Wreckage of Loss

Published on
Jimi Odell
Jimi Odell
Content Manager
OnePlusOne

Every divorce brings loss, whatever else comes with it. You might feel angry, sad, relieved, or some combination of all three, but one thing that remains consistent is that something important has ended. A life you once built and nurtured has been demolished, and you are left to pick through the wreckage.

Understanding loss, and why it shows up the way it does, can help you make sense of it all as you find your way through to a clear patch of land where you can start to rebuild.

Why Loss Feels Different For Everyone

How you experience loss will come down to who ended the relationship (Boelen & Reijntjes, 2009). If it was your decision, you’ve probably had a head start – you may have been thinking about things for years before the actual split (Bevvino & Sharkin, 2003). This process often starts with a realisation that things aren’t quite right, and that you need to make a change. In the lead up to the separation, you’ll have had time to prepare emotionally and to think about what the future will look like. When the demolition comes, you might even be able to look on it as a positive step towards rebuilding.

If your ex made the decision, it’s a very different experience. One day you’re married, the next day your life comes crashing down around you. With no time to prepare, it can feel like a total loss of control. You will need to process the initial shock before you can even begin to think about what’s been lost.

Neither position is easy. The initiator often carries a burden of guilt at having ended things. The person left behind carries shock and a sense of helplessness. Whichever side you’re on, it’s helpful to be able to pinpoint your location amongst the rubble of your old life. 

What Divorce Actually Takes Away

It’s not just the relationship itself that you lose. Recognising that divorce can take other things with it will help you make sense of what you’re feeling.

A sense of who you are

Being married can become part of your identity. You may think of yourself as being part of a couple, or a member of a family that you have created. Losing that role can take away a big part of who you are, and a sense of security that you’ve held for a long time.

Your social circle

Friendships you’ve developed as a couple may not always survive the split. Some friends may drift towards your ex, some may drift off your radar altogether. A separation can disrupt your whole social circle and you may need to figure out who your people are now that you are no longer married.

The practical things

Moving house, separating your finances, and working out new routines with your children are all big life changes that hit you when you’re already feeling vulnerable. Sometimes grief lands in unexpected moments, like picking up the keys for a new house or cooking dinner for one.

Loss can even change your sense of the past, as once-happy memories turn sour, and old family photos become tinged with regret.

Three Ways To Clear Away The Mess

Grief is complicated. You can’t simply step out of it, but there are things you can do to stay on your feet as you work your way through it.

Look for the happy moments

When we are lost in negativity it can be hard to believe happiness is possible. Grab a notebook and write down how you’re feeling each day, noting the positives as well as the negatives. A mood journal can help you recognise that there are glimmers of hope, and things in life to be grateful for – even if it’s as simple as a sunny day, or a friend who cares about you. You might just start to see a clear horizon, even if you can’t quite get to it yet.

Look after yourself

Try to stay healthy and notice what happens. Eat foods you know are good for you, take rest when you get the chance, and resist the urge to self-medicate with drugs or alcohol. You can’t take the pain of loss away, but you can choose not to feed it.

Call for help

Stay connected to the family and friends who have supported you. Call out to the people you know you can rely on, and let them know what you need. If you have friends who have been through a separation, talk to them. Ask them how they got through it. 

If you’d prefer to confide in someone neutral, you may find it helpful to speak to a therapist or counsellor, or even just to share your story through an online forum.

Making Your Way to Clear Ground

As you pick through the detritus of your loss, you can start to become more self-reliant and more secure, finding ways to live with the change. Once you accept that things are different, you can let go of the desire to put things back how they once were, and instead move forward.

Think about what you want from the future. What sort of relationship do you hope to have with your children? How will you communicate with your co-parent? What would make your life feel more manageable?

Loss is messy and difficult, but it’s also an opportunity to rebuild. Could you use this time in your life to do something you’ve been putting off – learn a new skill, reconnect with an old friend, or finally get that tattoo? Things haven’t worked out the way you were expecting. OK. So what’s next?

Read more articles by Jimi Odell.

About Jimi Odell

Jimi Odell is a writer who has specialised in parenting and relationships for over 15 years. He has worked with the charity OnePlusOne since 2014, creating evidence-based support and interventions to help people get on better. He is one of the creators behind the Separating better co-parenting app, a one-stop shop for separating parents which includes Behaviour Modelling Training videos to help co-parents learn conflict resolution and positive communication skills.

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Divorce Doesn't End a Marriage. It Ends a Chapter.

Divorce Doesn’t End a Marriage. It Ends a Chapter.

Published on
Susan Harwood
Susan Harwood
Chartered Legal Executive Litigator
Woolley & Co Solicitors

When people first contact a family lawyer, they often think they are coming for legal advice.

In reality, they are usually bringing far more than that.

Behind every discussion about finances, children or property is a person trying to make sense of one of the biggest transitions of their life. Some arrive angry, some frightened, some relieved. Many feel all three emotions within the same conversation.

After many years working in family law, I’ve learned that whilst the legal process is important, it is rarely the hardest part. The emotional journey often presents the greatest challenge.

Divorce is a loss, even when it’s the right decision

People often feel guilty for grieving a relationship they chose to leave.

But divorce represents the loss of far more than a marriage. It can mean the loss of certainty, shared dreams, family traditions, financial security, identity and the future you once imagined.

Grief is therefore a perfectly normal response.

Like any form of grief, it rarely follows a straight line. Some days bring optimism and relief; others bring sadness, anger or fear. Experiencing these emotions does not mean you are moving backwards, it simply means you are healing.

You don’t have to be at your best

Clients frequently apologise for crying during our initial consultation.

They tell me they “should be coping better” or that they feel embarrassed for becoming emotional.

The truth is that divorce places people under enormous psychological pressure. Alongside practical decisions, they may also be experiencing poor sleep, heightened anxiety, financial uncertainty and concern for their children.

No one makes their best decisions whilst living in a constant state of stress.

One of the greatest gifts you can give yourself during divorce is permission not to have everything figured out immediately.

Strong decisions come from calm minds

As lawyers, we often encourage clients not to make important decisions whilst emotions are running high.
This is not because feelings are unimportant. Quite the opposite.

When emotions are acknowledged rather than ignored, people are generally better able to think clearly, negotiate constructively and focus on long-term solutions rather than short-term reactions.

Sometimes the most productive thing a client can do isn’t send another email to their solicitor.

Sometimes it’s taking a walk, speaking with a trusted friend, seeing a counsellor, or simply sleeping on a difficult decision before responding.

Those small pauses can prevent costly conflict and help everyone move forward more constructively.

Children don’t need perfect parents

One of the greatest worries parents express is, “How do I stop this affecting my children?”

While every family is different, research consistently tells us that children cope best when they feel safe, loved and protected from adult conflict.

Parents cannot remove every sadness from a child’s experience.

What they can do is offer consistency, reassurance and permission for children to express their feelings without feeling caught between two people they love.

Children are remarkably resilient when they know that both parents continue to put their needs first.

Your relationship has ended. Your value has not.

Divorce has a way of making people question who they are.

People who have spent decades as someone’s husband or wife can suddenly wonder where they belong.

It is easy to confuse the end of a relationship with personal failure.

They are not the same thing.

Relationships end for countless reasons. The ending of a marriage says very little about your worth as a person.

In fact, many people later describe divorce not simply as an ending, but as the beginning of rediscovering themselves.

They reconnect with old friendships, find new interests, improve their health, pursue careers they had postponed or simply learn to enjoy their own company again.

While few people would choose divorce, many eventually recognise that they became stronger, more confident and more authentic because of what they learned through it.

Be kind to yourself

If you are currently navigating divorce, remember this:

  • You are not expected to have all the answers today.
  • You do not need to rush your healing.
  • Accept support where it is offered.
  • Surround yourself with people who help you feel calmer, not more conflicted.
  • Focus on the decisions that will still feel right in five years’ time, rather than the emotions that feel overwhelming today.
  • Above all, remember that divorce is one chapter of your life, not the whole story.

I’ve sat on both sides of the desk

Although I write as a family lawyer, I also write from personal experience.

I have been married twice, divorced twice and have raised my children largely as a single parent and gained my legal qualification as a mature student. Like many of my clients, I have experienced the uncertainty, financial pressures, self-doubt and emotional upheaval that separation can bring. I know what it feels like to question whether life will ever feel settled again, and I also know that, with time, it can.

That lived experience has profoundly shaped the way I practise. I understand that when a client sits opposite me, they are rarely looking solely for legal advice. They are often carrying grief, fear for their children’s future, anxiety about finances and uncertainty about what comes next. Whilst my role is to provide clear legal guidance, I never lose sight of the fact that behind every case is a person trying to rebuild their life.

Perhaps that is why I believe that family law is, at its heart, about people rather than paperwork. The legal process matters enormously, but how clients are supported through that process can make just as much difference to the way they emerge on the other side.

With time, support and compassion, it is entirely possible to build a future that feels peaceful, hopeful and fulfilling once again.

Read more articles by Susan Harwood.

Read more articles by Woolley & Co Solicitors.

About Susan Harwood

Susan Harwood is a chartered legal executive litigator with Woolley & Co, Solicitors. Based in Helston, Cornwall, she advises clients across the South West, London and internationally on all aspects of family law. With more than 20 years’ experience in family law, Susan specialises in divorce, financial settlements and children matters, with particular expertise in resolving the financial aspects of relationship breakdown. She is especially well known for advising Armed Forces personnel and expatriate clients, and is recognised for her practical, empathetic approach and commitment to resolving disputes constructively wherever possible.

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Designed to Fail: How the Family Court Silences Grieving Parents

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

A Legacy of Quiet Rage

When I was growing up, my mother spent years going in and out of family court with my antagonistic father. There were statements, court orders, applications, and a trial, but never once did anyone ask how it felt when my mother didn’t speak to her daughter for more than a decade. No one questioned the financial cost or the mental and emotional toll it took on her. No judge questioned what that estrangement meant to our family. No professional named it for what it was: a profound loss.

We didn’t have the language then; I certainly didn’t. But I remember the look in my grandmother’s eyes when she talked about my father, a quiet rage mixed with helplessness and grief. She couldn’t name it either, but she knew something sacred had been broken. The system didn’t care. It was focused on compliance and paperwork, not emotional devastation.

New Seat, Same Broken System

Now, years later, I find myself facing the same system, but from a different seat. I have been without child maintenance for years. When I finally went before a judge, he looked at me and stated, “Why am I here? Why are we here?”

I was stunned. Isn’t it obvious? He is not supporting his children. Isn’t that what the system is meant to enforce? Aren’t we supposed to be putting children first?

Apparently not. After seven years of him failing to pay any support, he finally settled to give me the bare minimum for only three years. Case closed. He got away with it.

I was chasing support through a system that feels less like a safeguard and more like an obstacle. It is a system that fails to recognise the reality that grief is real, not an irrelevance.

This isn’t just about divorce. It’s about the grief no one acknowledges in family court—the emotional toll of being dismissed, delayed, and denied. I know now what my grandmother must have felt: the rage that comes from watching something unjust happen in slow motion, and being told to stay quiet about it. There’s a staggering amount of grief in these situations, but no space for it. No permission to feel it. No acknowledgment from the legal system that it even exists.

Family Court Isn’t Built for Emotional Reality

The system is designed to process cases, not emotions. Family court focuses on:

  • Evidence, not lived experience
  • Timelines, not trauma
  • Strategy, not sorrow

Judges and lawyers are trained to stay detached and to keep the list moving. And while that may serve efficiency, it fails people who are in the middle of deep emotional upheaval. Grief is often treated as irrelevant, or worse, as a sign of instability. The divorce system centres power, not pain.

Once a separation begins, everything shifts toward legal positioning. The conversation becomes about custody arrangements, court filings, and parenting schedules. There’s no room to talk about the mother whose child won’t call her “Mum” anymore. Or the woman who panics every time her phone lights up with a text from her ex. Or the financial struggle that is incredibly real for so many. These aren’t “legal matters”; they’re heartbreaks. But no one in the courtroom is asking about those.

Grief After Abuse is Complicated and Long-Lasting

When divorce involves emotional abuse, coercive control, or post-separation abuse, the grief doesn’t just resolve after the papers are signed. It lingers. It morphs. And it’s often misunderstood, even by professionals. Some therapists, unless they specialise in this area, may minimise or mislabel it. Others try to fix it with surface-level advice, not understanding the depth of the injury. Women are told:

  • “You should be over it by now.”
  • “At least you’re divorced.”
  • “Don’t be high-conflict” (an assumption that both parties are responsible for the friction).

As a result, many women bury their grief. They keep going. They survive. But they do not heal, not really. Their grief becomes frozen, tucked away because there’s simply no space to process it when you’re constantly in defence mode.

Mothers are Punished for Being Emotional

This is perhaps the most damaging message of all: that to show pain is to look unstable. That expressing grief makes you “bitter” or “vindictive.” So women learn to stay silent. To avoid being labelled. To suppress what is real and raw, because they fear it will be used against them.

But the truth is, these women aren’t unstable. They’re grieving. They’re grieving the loss of time with their children, the collapse of a dream, the betrayal of someone they once trusted, and the failure of a system they hoped would protect them. They are grieving the way they have to prove they’re a good mother over and over again. They’re grieving the legal bills that drain their future, the fear every time an unfamiliar number appears on their phone, and the gut-punch of hearing their child repeat an ex’s words as their own. They are grieving the failed justice system, my mother and me included.

What’s Missing? Grief Literacy

We talk a lot in divorce circles about trauma, self-care, co-parenting, and legal strategy. But we don’t talk enough about grief. About how layered and valid it is. About how long it lasts. About how it often goes unnamed for years because survival comes first.

We need to make room for grief in the divorce conversation. Not as a sign of dysfunction, but as a natural and necessary part of this process. When someone finally says, “This is grief,” it can be a turning point. When someone tells you, “You’re not broken, you’re grieving,” it allows healing to begin.

If this resonates with you, know that your pain is real. Your heartbreak matters. And you don’t have to carry it alone, or in silence anymore. Until we make space for grief in family court, we’re not just failing parents, we’re failing children, too.

The Cost of Silence

The failure of the family court system isn’t just emotional, it’s economic. When a judge dismisses a request for support, they aren’t just ignoring a legal obligation; they are ignoring the survival of a family.

When the system refuses to see our grief, it inevitably refuses to see our financial reality, too. If you are struggling with the weight of “financial survival mode” or the shame of a changing lifestyle, you might find peace in my deep dive into the secondary losses of divorce.

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.

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Is this really love? How to detect signs of Domestic Abuse in relationships
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Is This Really Love? How to Detect Signs of Domestic Abuse in Relationships

Published on
Laura Sargeant
Laura Sargeant
Solicitor at Jones Myers

In February, thoughts often turn to romance with messages about Valentine’s Day circulating everywhere on social media and in every shop on the high street.

It’s easy to be drawn into the hype and see our own relationships or potential relationships through the lens of what the marketing tells us love should be like.

In reality, relationships aren’t always a fairy tale where we get charmed off our feet by the likes of Benedict Bridgerton or Jeremiah Fisher.

A gift of flowers or chocolates and a card professing unending love can be very thoughtful, but what if they are done to excess (a practice known as ‘love bombing’) or are sent in an attempt to ‘make up’ following an incident of physical or verbal abuse?

It can be hard to see the signs that a relationship is abusive. This is partly because the abusive partner is often very good at hiding what they do and deflecting attention away from their actions. It is also partly because we can find it hard to accept that the person we think loves us and who we think we love could be capable of abusing us.

Although the signs of domestic abuse are wide ranging, and whilst the below is not an exhaustive list, they can include elements of the following:

Physical – hitting, slapping, hair pulling, pushing, strangulation, throwing objects at you;

Verbal – this can range from loud verbal attacks, swearing and name calling to more subtle verbal abuse such as making derogatory comments about your appearance;

Sexual – is your consent to sexual activity sought? Are you being forced to have sex when you don’t want to or manipulated into engaging in sexual activities you don’t enjoy?

Threats – are you or members of your family being threatened with violence if you fail to comply with what your partner wants?

Financial – does your partner control all the finances in the relationship and this isn’t by mutual, fully informed agreement? Does your partner take money from you or spend money in a way that puts you in financial difficulty?

Control – does your partner always want to know exactly where you’re going and who with and do they check up on you throughout? Do they harass and follow you or check your phone messages? Do they dictate what you wear?

Isolation – are you prevented from spending time with your family and friends either overtly or through more subtle means such as by your partner telling you your family are awful and you shouldn’t be spending time with them?

If you think you might be experiencing domestic abuse in your relationship there are lots of organisations who you can reach out to for specialist support including IDAS, the biggest specialist domestic abuse charity in Yorkshire.

At Jones Myers our paramount consideration is securing your safety, and we are trained in spotting the signs that there may be domestic abuse in a relationship.

Our highly experienced family lawyers can provide you with specialist help and advice regarding leaving a relationship and any protective orders that may need to be put in place for you or your children such as non-molestation or occupation orders.

For queries on domestic abuse or family law, call 0113 246 0055 (Leeds) 01423 276104 (Harrogate), 202550 (York). Visit www.jonesmyers.co.uk, email info@jonesmyers.co.uk or tweet 01904 @helpwithdivorce

About Laura Sargeant

Laura has over sixteen years’ expertise in family law. Her specialisms include domestic abuse, adoption, child arrangement orders and child protection orders.

A member of the firm’s esteemed Children’s Department based at Jones Myers’ York office, Laura was attracted by the firm’s outstanding reputation in the legal world – and how the practice always strives to deliver excellence in family law to its valued clients.

Laura finds it rewarding to support clients through a difficult period in their lives and help them to find the best solution for their unique situation.

Clients value Laura’s dedication and knowledge along with her empathy and listening skills.

 

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Dealing With New Year’s During and Post-Divorce
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Dealing With New Year’s During and Post-Divorce

Published on
Wendi Schuller
Wendi Schuller
Dating Coach
Author of ‘The Global Guide to Divorce’

One may get through the Christmas season with all the parties and business gatherings. Going solo is fine. Holiday decorations and rituals can temporarily distract us from divorce proceedings. Families surround us and can be supportive during this difficult time. The world is lit up by a magnitude of lights and the festive mood is contagious. You might congratulate yourself for making it through the holiday season with your sanity intact.

What may hit you hard is New Year’s Eve and Day. The glittering lights start coming down, making the world a darker place. Things are quieter.  New Year’s Eve like Valentine’s Day, is geared toward couples. They kiss at midnight and usher in the coming year. Restaurants often have packages aimed at twosomes.

Think about how you are feeling

Do you want to be social and around others? Ask your friends what they are doing. They may not have thought of asking you to join them when you are newly single. One friend threw a big party and there were plenty of other singles as guests. If friends are busy on the Eve, then meeting on New Year’s Day may work.

Find out what your relatives are doing. They may be getting together for dinner and watching global festivities on the telly. You can offer to babysit nieces and nephews or friends’ children. Soon after my divorce I watched an acquaintance’s seven-year-old niece. We did crafts, improv acting and more. I got paid a lot that New Year’s Eve to have fun.

Or are you feeling melancholy and want to stay home? You can tell well-meaning friends that you already have plans. Then curl up with an exciting book.  You may be used to living with someone and now they are gone with divorce. Your flat feels empty. If you do not have children, consider adopting a pet. This is companionship when it seems like the rest of the world is out partying. If not ready to make a long-term commitment, consider fostering a cat or dog. Having my cats around me on the couch while watching New Year’s Eve gatherings on television ensures a more pleasurable night. Eating a delectable treat adds to the enjoyment.

What helps some divorced people is to go away over the holidays. I took my sons on a cruise. We celebrated New Year’s Eve sailing around Australia. A friend spent her New Years in India with others in her tour group.

Divorce brings the opportunity to start new traditions

My sons and I skip doing a big meal on New Year’s Day as we did in the past. Instead, we enjoy lunch at a café and then go to the cinema to catch a film. Other divorced friends spend New Year’s Day outside such as skiing. Think of fun activities which you enjoy.

Introspection 

This is the time to reflect on what you want to do in the new year. How are you coping? Do you need to change some strategies? How do you want to celebrate holidays?  Are you feeling lonely? I was feeling lonely around New Year’s Eve during my divorce. Then I thought about my last several ones while still married. Being in an unhappy marriage was worse than celebrating New Year’s Eve when single. A jolt of realization struck me. I do not have to feel lonely I can do what I want and be with upbeat people.

Others have reflected and feel that the holidays are only a few days to get through. They keep normal routines. Do what feels best to you without any guilt. Be by yourself. Be with others. Volunteer. Get in touch with your feelings and go from there.

Read more articles by Wendi Schuller.


About Wendi Schuller

Wendi Schuller is a dating coach who helps people after divorce and break-ups to start dating again.  https://globalguidetodivorce.com  She is a hypnotherapist, NLP practitioner and a nurse. She wrote The Global Guide To Divorce.

She writes a children’s book series with the latest, Jack Jack The Cat Loose In London. Also The Adventures Of Margo, Girl Detective.

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Menodivorce or Menopause? Feeling out of control at Christmas
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Menodivorce or Menopause? Feeling out of control at Christmas

Published on
Sarah Barr-Young
Sarah Barr-Young Head of Financial Remedies Department at Jones Myers, Harrogate

Sponsored post by Jones Myers.

A series of studies has highlighted a connection between menopause and divorce – with many women attributing the menopause as a key factor in their relationship breakdown.

The festive season can be a particularly stressful time for married and separated couples for several reasons. High on the are list are financial worries, concerns about seeing their children – and the pressure of expectations to make the holiday magical and memorable for loved ones.

While I am not a medical expert, I am aware that seasonal stress can exacerbate physical and mental symptoms of menopause and perimenopause, the transitional phase before menopause. They include tiredness, hot flushes and mood swings along with feelings of inadequacy and shortcomings.

As a family law specialist with extensive experience in working with women in their mid-lives, I know how hard many of them find openly discussing their emotions with their nearest and dearest, a contributory factor in findings linking menopause and divorce.

Another worrying factor from the research focuses on the vital role of solicitors. Many women who have divorced while undergoing the menopause say their family lawyers failed to include the menopause and its impact on their deteriorating relationships in divorce discussions.

While this may be attributable to a lack of awareness or understanding, it requires addressing as a priority to ensure our family law profession fulfils its responsibility to assess every aspect of our clients’ lives following a relationship breakdown and guide and support them in reaching the best possible solutions.

Jones Myers’ holistic approach explores all areas of our clients’ lives, signposting them to third parties, whether this be counsellors, therapists or IFAs, when appropriate. Our firm’s approved internal list of referrers ensures clients receive the highest quality advice for their unique circumstances.

Finances are another key area where we guide and assist clients undergoing separation or divorce.

Many perimenopausal and menopausal women deciding to make the break have chosen to sacrifice their careers or put them on hold to bring up their families. This may have prevented them from saving money or accruing a work pension, later prompting major fears of how they will manage post-divorce.

We recognise clients’ concerns over finances – and how many women during their marriages have not had to manage practicalities such as tax, standing orders or direct debits.

Helping clients to plan for their future both pre and post-divorce, our holistic approach sees  us work with tried and tested financial advisers who support our clients to stay on track as  they embark on the next phase of their lives.

I urge all women who are feeling the season’s pressures and thinking about divorce and separation, to seek help from professionals and family lawyers who understand the challenges they face – and who can guide them on the right path.

For queries on any aspect of family law, call Jones Myers at Leeds 0113 246 0055, Harrogate 01423 276104, or York 01904 202550. Visit www.jonesmyers.co.uk, email info@jonesmyers.co.uk or tweet @helpwithdivorce

Jones Myers blog is ranked 5th in the UK’s Best 25 family law blogs and websites to follow in 2025.

Read more articles by Jones Myers.

About Sarah Barr-Young

Sarah brings a wealth of expertise to her role as Head of Jones Myers’ award-winning Financial Remedies Department at the firm’s Harrogate town centre office.

Highly experienced in complex, high net worth financial disputes, Sarah’s reputation in business property portfolios, pensions on divorce and resolving disputes out of court through negotiation is widely recognised.

A named Legal 500 ‘Key’ Lawyer and Chambers ‘Notable Practitioner’, Sarah is respected and valued by clients as a strong ‘no nonsense’, knowledgeable, strategist who is also patient and empathetic.

A long-standing admirer of Jones Myers’ reputation for delivering excellence in client care and legal services of the highest calibre, Sarah relishes the opportunity to be instrumental to the practice’s continued growth.

Sarah is an accredited resolution specialist in Complex Financial Remedies and Private Children Law and is a Member of Resolution.

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Why Confidence Often Drops After Divorce, Even When You Wanted It
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Why Confidence Often Drops After Divorce, Even When You Wanted It

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

I remember lying in bed a year and a half before my divorce, thinking, I can’t even get a part-time job at the local variety store. I was once well-educated, with a degree and a postgraduate diploma, yet I felt completely worthless. My confidence had been eroded for years, and I didn’t even realise it.

Many factors influence confidence after divorce, but what’s interesting is how rarely we talk about this side of it. The divorce world often highlights freedom, fresh starts, and empowerment. And while those things can be true, there’s another side that doesn’t get enough space: the quiet collapse of confidence that so many people experience, even when they were the ones who initiated the divorce.

Research confirms this is common. Studies show that self-esteem and self-efficacy often drop significantly after divorce, even among those who chose to leave. Part of this is grief, but another part comes down to familiarity: losing the rhythm, routines, and identity you’ve known for years. Even if those patterns weren’t healthy, they were familiar, and our brains cling to what feels safe.

You might have chosen this path, knowing it was necessary. But still, somewhere between signing papers, dividing assets, and sleeping alone for the first time in years, your sense of self begins to feel unsteady. You may question things you never used to. You second-guess decisions. You may even feel smaller, less sure, or invisible.

If this sounds familiar, you’re not broken, you’re human. Here’s why it happens.

 

The Loss of a Mirror

Even in difficult marriages, we become used to being seen through another person’s eyes. Over time, our identity and confidence become intertwined with that reflection: partner, spouse, teammate, or co-parent. Something is comforting about that, even if it can be severely dysfunctional.

When that reflection disappears, it can feel like standing in front of a mirror that suddenly went blank. You still exist, but you no longer see yourself the same way.

Divorce removes that constant feedback loop of affirmation and belonging. You’re no longer “we”,  you’re just you. And while that can ultimately be freeing, it’s disorienting at first. You can feel so lost in those moments.

This loss doesn’t just show up in big emotional waves; it sneaks into ordinary moments too. I remember the first time I went grocery shopping after the separation, it was so ingrained in my brain (attachment systems) that I automatically put things in the cart that he liked. I had to stop myself halfway through the store and say, “Karen, you do not have to do this anymore.”

Emotional Fatigue and Decision Overload

Another reason confidence dips is the sheer exhaustion that divorce brings. Every system,  emotional, cognitive, and physical, is taxed. The paperwork, co-parenting logistics, housing decisions, financial pressures, and constant emotional negotiations drain your energy quickly.

Confidence is a high-energy emotion. It needs clarity, stability, and rest to flourish. When your body is in survival mode, confidence naturally declines.

I remember sitting in my lawyer’s office, completely depleted. My nervous system was frayed, and yet I was expected to make major decisions, such as what to pursue legally, what to let go of, how to respond to my ex’s false accusations, and his refusal to pay child support. I wasn’t just tired; I was dysregulated, running on adrenaline and fear. It’s no wonder confidence felt out of reach; my system was simply overwhelmed.

Mini-Tip: After stressful meetings or negotiations, move your body. Go for a walk, stretch, or literally shake out your arms and legs. These simple movements help discharge stress hormones and signal to your nervous system that the threat has passed. Confidence can’t return when your body still believes it’s under attack; it comes back when you help your body feel safe again. You’re not less capable, you’re simply exhausted.

 

The Threat to Safety: Financial Competence and Security

For many, especially women who may have managed the home or taken a career step back, divorce delivers a shocking blow to financial confidence. The problem isn’t just about budgeting; it’s about the primal human need for safety, particularly when children are involved.

Suddenly, you are the sole person responsible for the financial security of your family, often on a diminished income. The fear of financial precarity, the inability to pay for housing, healthcare, or a child’s needs, can quickly mask itself as a deep, incapacitating feeling of incompetence.

You might have been a highly skilled professional, but facing mortgages, insurance policies, and tax documents you never handled before can make you feel utterly lost. This crisis of competence is really an attack on your perceived ability to protect yourself and your dependents, leading to significant drops in self-trust and confidence.

Mini-Tip: To counter this, focus on building micro-competencies. Schedule one hour this week to review your full post-divorce budget, or meet with a financial advisor. Each small act of engaging with your finances, however scary, is a powerful act of reclaiming control and building measurable confidence.

 

Wearing the Mask of Doubt

It’s easy to mistake grief for regret. Those quiet questions, “Did I do the right thing?” “Should I have tried longer?”  Their often surface is not because we want to return, but because part of us is struggling to integrate what’s been lost. I wrote about it in my recent blog on regret and grief. I talk about how what we label as “regret” is so often just grief wearing a different mask.

In thanatology, we understand that when a major attachment ends, we don’t just lose the person, we lose the structure of our lives that surrounds them: routines, identity, belonging, and the sense of continuity that tells us who we are. The grief that follows is not always for the relationship itself, but for the psychological home it once provided, even if that home was unstable.

I remember about five months after I left, my children and I were up north visiting my sisters and their families. A wedding song began to play, and out of nowhere, tears filled my eyes. I stepped out onto the deck, unable to explain why I was crying. I had left an abusive marriage, and I didn’t want that life anymore. But in that moment, what I felt wasn’t longing for him; it was grief for the part of me that had believed in that story, the one who had hoped the marriage might one day be safe, loving, and whole.

That’s the quiet complexity of post-divorce grief: it isn’t just the loss of a partner, but the death of a version of self who lived inside that relationship. Confidence doesn’t disappear; it becomes entangled with mourning. To rebuild it, we have to honour what’s died, not to stay in the past, but to integrate what those losses meant.

 

The Quiet Shame of “Failure”

Culturally, marriage is still seen as a sign of stability and success. Even when we know our divorce was necessary, there’s often a quiet, internalised voice whispering, I failed.

When I ran a divorce support group, this came up often. Almost everyone in the room felt like a failure. It’s hard to imagine why, especially when most of us have tried everything to make it work. And for those who left abusive relationships, the truth is, it was never going to work in the way we hoped.

That sense of shame erodes confidence because it attacks our worth at the core. But ending a marriage that no longer served you isn’t failure — it’s an act of profound courage. You didn’t fail at marriage; you succeeded at choosing yourself.

I often remind my clients,  and myself, that it took tremendous strength to leave something that was breaking us down. That truth doesn’t get written or spoken about nearly enough.

Mini-Tip: When that “failure” voice shows up, pause and write down three things you did today that reflect your courage or growth. Shifting your focus from what ended to what continues builds confidence from the inside out.

The Erosion of Self-Trust

Confidence and self-trust are inseparable. After a divorce, it’s common to question both.

I remember chatting with two colleagues, and we all admitted the same thing: we didn’t fully trust ourselves anymore. We worried that if we chose the wrong person once, maybe we’d keep making the same kind of mistake. That fear isn’t rare; it’s the nervous system’s way of trying to protect us from future pain.

After a divorce, many people replay the relationship in their minds, asking: Why didn’t I leave sooner? How did I miss the signs? Can I even trust myself to choose differently next time?

These questions don’t come from weakness; they come from a longing to feel safe again.

For years, I had been told, and eventually believed, that I wasn’t the smart one. He was always positioned as the intelligent, capable one. When I finally went back to university, something he didn’t support, I began to reclaim a part of myself I had lost. I realised that I wasn’t stupid or incapable; I had just been made to doubt my own judgment for too long.

Rebuilding self-trust means learning to listen to your intuition without judgment. Each time you make a decision based on your own truth, no matter how small, that trust begins to return.

Comparison and Disconnection

Once the immediate chaos settles, another challenge appears: the pull of comparison and isolation. You start noticing how different your life looks. Social media is filled with family photos and anniversaries, and suddenly your confidence wavers.

You also lose the stability of a couple identity, which often means being dropped from mutual friend groups or feeling awkward at couple-centric social events. This loss of your established social status and subsequent isolation can severely undermine your sense of social competence and belonging.

You might feel behind or different, as if your life broke while everyone else’s stayed intact. But comparison steals the truth: you are rebuilding, not regressing.

Mini-Tip: Limit social media for a week and notice how your sense of self shifts. Measure your life by your feelings, not someone else’s highlight reel.

 

Relearning How to See Yourself

Divorce doesn’t just end a relationship; it ends a familiar version of yourself. It can leave you standing in unfamiliar territory, unsure of how to move forward.

Relearning who you are takes time. For me, it felt like peeling back layers of an onion. I had to start with the micro steps, small, almost invisible choices,  before I could even think about the bigger ones. Each tiny act of courage built a little more confidence.

It’s still a journey. I’m still unlearning the way I saw myself for decades, but awareness and understanding have become steady companions along the way.

Confidence after divorce doesn’t come from returning to who you were before. It comes from discovering who you are now, beneath the roles, expectations, and history.

This is the real work of self-love: not vanity, but truth-telling. It’s the quiet, patient act of seeing yourself with kindness again.

Losing confidence after a divorce doesn’t mean you made the wrong decision. It means you’re human, navigating the in-between, the space between who you were and who you are becoming.

If you’re in that space right now, remember:

Your confidence isn’t gone. It’s just resting beneath the grief, waiting for the moment you start trusting yourself again.

Mini-Tip: Reflection Invitation: Today, notice one small choice you made just for yourself. Celebrate it. That is your confidence returning.

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.

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Managing Parenting Stress During Separation
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Managing Parenting Stress During Separation

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Parenting stress can be bad enough when you’re in a relationship with your child’s other parent. Going through a separation can make it even more crushing.

Zarira Love
Zarira Love
Writer / Researcher
Custody X Change

Luckily, parenting stress is manageable if you put in the work. The following can help you lower your stress levels…

Positive affirmations

Stress can leave you feeling inadequate. Positive affirmations provide reassurance so you worry less.

Remind yourself of the good that you do for your child:

  • “I provide my child with what they need.”
  • “I listen when my child has a problem.”
  • “I’m a great parent.”
  • “I love my child unconditionally.”
  • “I stay strong for my child no matter what.”

Remind yourself that you can move forward after separation.

  • “I can get through this.”
  • “I’m desirable and worthy of love.”
  • “I have a lot to offer.”
  • “My marriage doesn’t define who I am.”
  • “This is the start of a new – and better – chapter.”

You can find many affirmations to use online or write your own to directly address your stressors. It’s all about setting intentions and turning negative self-talk into positive self-talk.

You could make crafts that incorporate your affirmations and put them around your home. This is a fun way to de-stress and make a habit of starting your day by reciting your affirmations.

Don’t compare yourself to others

Comparing yourself to others is a surefire way to make you feel lousy.

You might wonder why you couldn’t make your relationship work while others can, or why other parents never seem frazzled or overwhelmed like you do.

Understand that people often project an image that is not reality, especially on social media. Stop consuming content that makes you feel worse. Instead, look for more realistic depictions. You might turn to those in your real life who are willing to have honest conversations about their experiences with parenting and separation.

Letting go of chasing the “perfect” separation or being the “perfect” parent will lift a good deal of weight off your shoulders.

Keep yourself in check

If your child sees you engaging in harmful behaviours to relieve stress, they may have trouble managing their own negative emotions. Drinking to excess, yelling, and throwing things are bad behaviours you don’t want your child to mimic.

Stress can shorten your fuse. It’s important to hold back when you find yourself on the verge of breaking down in front of your child. If your child is frustrating you to the point that you might lash out, walk away for a moment. Take a deep breath and collect yourself.

Acknowledge how you’re feeling without letting your negative emotions take over. Eventually, you’ll realise that you are in control, which will make dealing with day-to-day mishaps and your child’s misbehaviour less stressful.

Don’t take on all parenting alone

Unfortunately, it’s not uncommon for one parent to shoulder all parenting responsibility after separation. But both parents still have an obligation to care for and provide for their child.

Try to sit down together and create a temporary parenting agreement. This ensures both parents know what is expected of them. If it works well, you can make it a permanent agreement.

If you have trouble getting on the same page, you might need to go to court. The family court process in England and Wales is slightly different than the process in Scotland and in Northern Ireland. But the result is the same: a court order that clearly defines each parent’s responsibilities.

Give yourself a break

Take time to relax and reset.

Try to do something for yourself every day. It can be as simple as reading a book or watching a few episodes of your favourite show. Take a warm bath to unwind after the kids are in bed. Exercise to release tension.

You might feel guilty if you aren’t always with your child. However, getting breaks from them lets you reconnect with who you are outside of parenting. The other parent can look after them when they’re available, or you can ask a friend or relative if a sitter is too expensive.

When you are with your kids, do something fun. Baking, playing sports, making crafts, going to the cinema, and other activities are fun ways to help everyone relax.

 

Get help

It’s comforting to know there are resources available. Get support when you’re feeling overwhelmed.

  • Relatives and friends: Lean on your village for support. They can provide childcare, lend an ear when you need to vent, and more.
  • Support groups: Look for support groups for separated parents, which can provide encouragement, advice and support.
  • Therapists: A good therapist can help you talk through your problems so they aren’t weighing on your mind and help you develop coping strategies.
  • Your general practitioner (GP): Your GP makes sure you’re looking after your health and can write referrals to mental health and other services if need be.
  • Co-parenting apps: Apps like Custody X Change help you stay organised as you build your child arrangements case, keep track of your child’s activities, and more.

 

Managing parenting and separation is hard, but working to reduce your stress levels makes dealing with it much more bearable.

 

Read more articles by Custody X Change.

About Zarira Love

Zarira Love has been researching and writing articles about child custody and parenting for nearly six years. She currently resides in New York City.

Zarira is a Writer / Researcher for Custody X Change.

About Custody X Change: This powerful tool helps divorced and single parents create parenting plans, track their custody schedules, manage expenses and more. Since 2005, we’ve helped over 60,000 parents ensure the best possible future for their children.

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Finding Calm Amid Separation: A Guide to Self-Care
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Finding Calm Amid Separation: A Guide to Self-Care

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Jo Harrison
Jo Harrison Divorce Consultant and Relationship Therapist Family Law in Partnership

American naturalist and writer Hal Borland said, “No winter lasts forever; no spring skips its turn,” a phrase that is often used
to give hope to people going through something difficult. I know from my experience of working with people who are going through a separation, that it can feel like it really is going on forever, and it can be hard to hold onto the hope of something changing – particularly when people are going through litigation or there is high conflict.

How can you support yourself through this difficult period?

This is often a process that can take a long time and have complex developments both in the practical and physical aspects of your life as well as emotionally and psychologically. These are some of the key aspects I encourage people to think about to support their own care as they go through the process of separating…

1. Prioritise What Matters Most

This is a time of life when you may need to prioritise what is important to you in order to preserve emotional energy and resources. This might mean saying no to things, or being careful about the things you do in order to choose things that feel nurturing or positive to your wellbeing, or to not choose things that you know are going to make you feel drained or worse.

 

2. Set Boundaries Around Communication

Depending on the quality of relationship with your ex, it may be that when you communicate with each other it makes you feel bad or upset or it drains you. It may be that you need to communicate about certain things for example arrangements about the children. It is also possible to set boundaries for yourself around if you feel there are ways you can support yourself. For example, not reading or exchanging emails late at night when this might affect your sleep, or trying to multi task childcare and difficult conversations. Some people even set up separate email accounts so that they can be intentional about the time they read messages from their ex. If it’s possible, try to agree with each other a time that you will check in with each other to catch up regularly rather than drip feed information. (This can work really well for parents to have a time each week where they know they are going to be able to talk about things that need talking about).


3. Pick Your Battles

This may be a more challenging one, but take a moment to reflect whether there is a part of you that gets drawn into difficult communications with your ex. Are you able to pick your battles, or step back from some issues that are not as important as others? This will save your energy and allow you a bit of distance rather than keep taking you back into unhealthy dynamics.


4. Allow Yourself Time to Reflect

It is ok to be sad and to cry. Self-care is not about having a smiley face on all the time. It’s about allowing yourself space to grieve what you have lost, and allowing yourself space to try to understand what has happened.


5. Build a Support System

All of this can be supported by making sure you have a good support system. That does not just mean friends and family. It might mean booking an appointment with the GP to talk about how you are not sleeping. It might mean considering therapy to have a space to be supported with all that you are feeling. It might mean making sure you get the support of all the positive aspects of nature by making sure you have a walk each day, or the good feelings you get from exercise. Take a step back and think about what aspects of life and which people help you to feel better and supported.


6. Recognise When You Need a Break

One of the lawyers at FLiP often reminds people that having a duvet day when you just do not feel like dealing with the legal stuff is totally understandable. All she asks is that it is communicated so that you can think together about how to do what is required. This kind of dynamic thinking about what needs doing on the legal side of things can often get lost or people can feel that they are not allowed to have these kinds of conversations with their lawyers. It is really important that there is an open channel of communication about how you are feeling about doing what you need to do.

7. Reconnect with Your Identity


It’s also important to remember aspects of your identity that are not connected to you getting divorced, since it can feel so overwhelming. Make sure you make time for yourself where you are not focussed on something divorce related. Some people find it a good time to take up a new activity or hobby where they can enjoy new aspects of themselves rather than feeling focussed on all that has happened with their relationship. This may be something to work towards in time as often people can feel too overwhelmed to take on something new. Look at my thoughts on reclaiming your identity after separation here.

8. Be Kind to Yourself During the Holidays


We know that with Christmas around the corner, there are added loads on people’s shoulders, perhaps for some combined with the pressure of feeling you need to make Christmas extra special for the children now that you are separated. Be kind to yourself and do the stuff that makes you feel good and that feels doable, rather than taking on too much and feeling burned out.

Most of all, be compassionate to yourself. We know that divorce is a stressful and emotional time. Listening to yourself and what you need is important and may keep you afloat during this time of navigation.

Read more articles from Jo Harrison

About Jo Harrison

Jo is a Divorce Consultant and Relationship Therapist with Family Law in Partnership. She is very experienced in working with individuals and couples who are separating.  A former family lawyer, Jo has a depth of experience and understands the legal process, which many if her clients find helpful.

If you would like to enquire about support individually in relation to preparing for a divorce or separation, please contact the FLiP relationship support team at E: therapists@flip.co.uk 

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Supporting Children Emotionally and Mentally During Family Transitions
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Supporting Children Emotionally and Mentally During Family Transitions

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Noel McDermott
Noel McDermott
Founder
Mental Health Works Ltd

Mental health expert Noel McDermott examines what our children need through periods of transition; it’s first important to understand what we mean psychologically by a transition. A transition isn’t just a change of something, it is a change that requires an emotional adjustment. To some extent this type of change, a transition, is mediated by age and experience, but there are also some types of change that require an insight into transition, or adjustment needs, for all of us and especially kids. Transition needs affect humans in general and are linked to deep needs we have connected to survival mechanisms. These transition issues generally fall into 3 categories often called central life circumstances:

  1. Home – place of safety and survival
  2. Love relations – family, close friends, romantic partner
  3. Work – meaningful productive activity that is social and has survival outcomes (school, workplace, university)

Changes to these areas will likely produce transitional phenomena which are behavioural and emotional disturbances that might see A) a reversion to previous coping mechanisms (regression) or B) the development of new coping mechanisms (adaptations.) Typically coping mechanisms are designed to manage distress and some will be fine and some might be upsetting or even destructive. Types of coping mechanisms or soothing mechanisms in younger kids that we accept as normal might be:

  • Being clinging
  • Being grizzly emotionally
  • Thumb sucking, return to pacifier
  • Holding on to ‘blankie’

If age appropriate we don’t notice these and assume correctly they will grow out of it, but when they are a little older and we see these behaviours suddenly emerge again, which they can and do through transitions, we might get worried. But, regression is normal when the three central life circumstances are affected as are adaptions. The key question is are they doing something to help? Adaptations in particular may be unhelpful or what we call ‘maladaptive’. Examples might be aggression, self harming, substance misuse, excessive drinking. These might seem extreme but often they might emerge over time. More subtle forms of expressing distress in children in particular would be sleep disturbances, changes on mood, appetite, withdrawal etc.

The question is how do we reduce the risk of disturbance during transition and when it does emerge help our kids and ourselves manage it? These are some key ideas to utilise:

Normalisation – knowing and accepting that transitions can be upsetting allows us to normalise and explain to ourselves and our children what is happening. Often it’s the magnification or catastrophising of the behaviours that is the problem. When we can say, ‘oh this is normal’ during times of change we can manage things better

PPP – plan, prepare and practice. Plan: If you know the change is coming discuss it before it happens, if it’s a big change start the discussions early, some months before. Prepare: Get folk on board with organising the practicalities which facilitates normalisation, discussion and empowerment. Practice: If say moving home, go visit the new place or area. Stay there if possible for a night or two before moving etc. Build an emotional ‘on ramp’ that allows the reality of the change to be grown into, as opposed to an emotional cliff edge where you all fall off and smash into the rocks of the new reality below

Increase soothing and support for all before during and after the change. More movie nights on the sofa, more self care, more massages, more spa days, more friends and fun, more family meets and openness about feelings, tell the school, work and all support networks about the transition and ask for understanding

Refocus on the four corners of health and wellbeing:

  1. Nutrition (hydration) – eat well and regularly (in between the movie night binges of course!)
  2. Sleep and rest regularly
  3. Get moving and exercise
  4. Manage stress with relaxation, massage, meditation

Often adapting these approaches will not only take the sting out, but it will also mean you have no discernible negative transition issues. Or if you do have them, they are less intense and of shorter duration. If there is a history in your children or yourself of mental health issues, eating disorders, addiction etc then it is super important to focus on support and also developing individual plans for those involved around relapse prevention; for example should a mental health professional be brought in to help, should medication be used prophylactically to reduce the risk of relapse?

Read more articles by Noel McDermott.

About Noel McDermott

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

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Mapping Domestic Abuse in England & Wales: The Areas Most Heavily Affected
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Mapping Domestic Abuse in England & Wales: The Areas Most Heavily Affected

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Charlotte Talbot
Charlotte Talbot
Partner – Family Law
Beecham Peacock Solicitors

Google Search Data Highlights The UK Areas Searching For The Domestic Abuse Hotline Most Often

TW: Please be aware that this article discusses domestic violence and violence against women and girls (VAWG). If you are affected by these issues, you can find free and confidential support and assistance via the organisations listed at the base of this article.

On July 24th 2025, the ONS released new statistics revealing the continued growth of the “combined measure of domestic abuse, sexual assault and stalking” in England and Wales – referring to how commonly women and girls were exposed to these crimes in 2024.

Produced on the back of the government’s commitment to halve violence against women and girls (VAWG) in the next decade, the report reinforced a disturbing truth: VAWG is a UK epidemic that is only worsening with time. 

The report found that 12.8% of women and girls over the age of 16 have been victims of domestic abuse, violence or stalking – that’s almost one in eight. Survivors of such abuse are affected physically, mentally, financially and socially.

But these statistics only take into account reported crimes. A significant amount of VAWG goes unreported, due to fear of retaliation or repeated offences, the belief that a survivor will not be believed – largely due to the stigma and misogyny concerning this issue in the UK – an understandable lack of faith that real change will happen, and more. 

In May of this year, the government announced a £20 million boost to expand specialist support services for domestic abuse victims, a long-overdue lifeline for crucial services that have seen increased strain over recent years. The recent Women’s Aid’s 2025 audit indicates just why this intervention is so important, citing increased demand, with 60.1% of referrals to refuge services being rejected due to capacity issues.

Included in this funding boost was £6 million specifically to support allocated helplines, a 20% boost year-on-year. This would help provide 24-hour support for those seeking immediate help regarding VAWG.

Beecham Peacock, a Newcastle-based family law specialist, works to help victims and survivors seek the justice and compensation that they deserve following VAWG incidents and continued abuse.

Inspired by the invaluable work these essential helplines offer – often acting as the first port of call for those who have decided to speak out – Beecham Peacock has decided to investigate the areas in England and Wales that have seen the highest increase in searches for ‘domestic abuse helplines’.

It is essential to highlight the ongoing and widespread nature of VAWG. The hope is that, with enough attention brought to the issue, further funding can be brought to help keep vital services open across the UK.

Methodology

Beecham Peacock used Google Search Data to find the volume of searches for ‘domestic abuse helpline’ and ‘domestic abuse help’ in every county within a region. The total number of people within the country (according to Google’s metrics) was then factored in to find the number of searches per capita.

Research by Beecham and Peacock LLP

Charlotte Talbot, specialist family law solicitor from Beecham Peacock, had this to say about the findings:

“Overall, searches on Google for ‘domestic abuse helpline’ and ‘domestic abuse help’ were searched most often in Wales (6.03 per 100k), the East of England (4.74 per 100k) and the East Midlands (4.71 per 100k).

“However, it’s important to remember that plenty of women and girls across the country will be in desperate need of support, but not yet searching for resources online out of fear.

“We confidentially support many clients who practised extreme caution when first attempting to access help, such as using anonymous modes on their web browsers. We know that many people who are experiencing domestic violence do not search for support at all, out of fear that a partner will look through their devices and find their search history,” Talbot continues. 

“One of the periods that carries the most risk for women and girls experiencing domestic violence is when they make the decision to leave their abusive partner. This is why domestic abuse services are so important, providing victims and survivors with a safer way out of their situation, as well as continued support and advice.

“But government funding plays a crucial role in supporting these organisations, from traditional forms of outreach – including paying for community workers or leaflet and poster distribution – to providing beds in refuges for both women and their children.

“It’s crucial that we continue to highlight this growing issue and put pressure on the government to take further action today.”

For those who cannot safely access support online, trusted solicitors and refuges can help you find help and support.

If you or someone you love is in immediate danger, dial 999. If you need help but are unable to speak to the operator, respond to their questions with non-identifying noises, such as coughing or tapping. When prompted, press 55 – this will transfer your call directly to the police.

We have also compiled a list of charitable organisations below that provide free and confidential support:

  • Refuge: Free, 24-hour National Domestic Abuse Helpline – call 0808 2000 247 or chat online Monday–Friday, 10am–10pm.
  • Women’s Aid: Free advice and support, whether it’s you yourself who needs help or you’re concerned about someone else. The Women’s Aid Directory contains the contact details of over 550 local support services.
  • Safe Spaces: UK SAYS NO MORE has set up Safe Spaces in banks and pharmacies across the UK. Walk into any participating Safe Space in your local area and ask a member of staff to access the space – you can use the space in any way you see fit. Find your nearest Safe Space.

Childline: If you’re under 18 and concerned about domestic abuse, you can call Childline for free on 0800 1111. Your phone call to Childline will not show up on any phone bills. You can also chat 1-2-1 with a Childline counsellor online.

Read more articles by Beecham Peacock LLP.

About Charlotte Talbot

Charlotte is a Partner in the Family Department at Beecham Peacock LLP. She specialises in all aspects of Family Law. Charlotte qualified from Northumbria University on the LLB Exempting Degree in 2004 and started her training contact with Beecham Peacock in August 2004 and qualified as a Solicitor in 2006. She has been based in the Family Department since qualification and became a member of the Law Society Children Panel Accreditation Scheme in July 2010. She is also a member of the Law Society Family Law Accreditation Scheme and Resolution. Charlotte has extensive experience in all areas of Family Law.

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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

Published on
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.

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