Being newly separated and possibly heading for divorce is a scary time. Use these tips to gain some control over the overwhelm. #divorce #separation #marriageproblems

Newly Separated from Your Spouse? Do These 5 Things Right Away

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Being recently separated from your spouse isn’t easy.

But it doesn’t have to be the end of the world.

In fact, it’s just the beginning.

Sometimes that means a focus for a recommitting to a stronger, happier marriage, sometimes it brings a brand new life without your spouse.

Either way, these tips truly will be a great start to either one.  For reals.

Maybe separating from your spouse was your idea.  Maybe not.

Feeling paralyzed?

Feeling overwhelmed?

Don’t know what to do?

Wondering how you will survive a trial separation?

You’re not alone.  Breaking up, separating, possibly heading for divorce is scary.

It’s a change, no matter who’s idea it was.

Use these tips right away and be on firm footing.  Or at least feel more like it.

Ready to start baby-stepping your way to feeling better?  Download this worksheet and take the first step!

After you’re done reading all about what to do for the emotional side of a separation… read this post for putting the logical side in order.

This post contains affiliate links. I will earn a commission at no additional charge to you if you make a purchase using my links. Click here to see my full disclosure policy.

Being newly separated and possibly heading for divorce is a scary time. Use these tips to gain some control over the overwhelm. #divorce #separation #marriageproblems

Being newly separated and possibly heading for divorce is a scary time. Use these tips to gain some control over the overwhelm. #divorce #separation #marriageproblems

1. Take care of your body and brain.

Your mood, your brain and the people around you will thank you. 

If you don’t already work out in some way, find something.

Walk, run, bike.

Online workouts, the gym, indoor stay at-home workouts.

Yoga, pilates, and tai chi are other forms of physical activity that can enhance your physical and mental strength.

To enhance your workout, try flex bands to kick it up a notch without getting crazy.

Do what works for you.

Even though it’s for teens this post has a list of over 50 ideas to get moving.

Need motivation?  Consider one or all of these….

  • The fact that you’ll look and feel good will be sweet revenge, catch someone new or breathe life back into your marriage.
  • You will feel amazing.
  • Your kids need you to be at your best mentally and physically to be around for them.

Still not motivated?

Find a friend who will encourage you…or force you by any means necessary.  You won’t be sorry.

Believe me, I am not a fan of exercise.  I am naturally skinny…don’t hate…

So I don’t want to lose weight, but let’s face it…. Skinny or not, over 40 it all jiggles unless you do some sort of cardio or weights.  So start.

It’s good for your brain, your heart, your bones.

Us old gals gotta do something to stay looking and feeling awesome.  You will sleep better too.

Speaking of sleep optimization that’s next.   Some people get down and sleep too much, some barely sleep.  Try to find a balance.

I wrote this post for tween and teen sleep solutions but it can help anyone.

If you can give yourself those hours where your brain can turn off and rest it will help.

If you’re sleeping too much, try to find another brain-numbing activity to substitute…binge television…funny shows.

Even shows that you can relate to your newly separated relationship status can actually make you feel better.

The Netflix series Grace & Frankie about two friends recently divorced is a good one.  Or I’m loving Good Girls.

In fact, anything funny is great.

Follow your funniest Instagram peeps.

I would scroll just for the purpose of laughter and smiles.  Pet accounts are great.  Who doesn’t smile at dogs?

Hey here’s our dog now!

pardon me my crown slipped

I  also unfollowed any accounts that made me sad or bad in any way.

It wasn’t anything against the accounts, it’s just for whatever reasons their posts were painful to me.  I can always follow them again later.

I added more that made me laugh, feel encouraged or inspired.

Like @divorced_girl_smiling or the website www. which has fabulous resources for surviving divorce.  In addition to the blog, there is a book and podcast.

If you aren’t getting enough sleep.

Force yourself…no really…to go to bed early.

If falling asleep is difficult, you can try a diffuser, a white noise app, music or a weighted blanket like this one that helps with anxiety.

Using meditation as part of your physical and mental well being is another great way to calm your mind, focus on yourself and feel more in control when you feel like things are nothing but out of control. 

Stop, Breathe, Think is a great meditation app.

It’s available for both iPhone and Android users.   It’s free

The check-in helps decide which lesson is best that day or there is a list to choose from.

For more brain food…read, read read.

Never mind marriage books right now.  Never mind how to win your spouse back.  Right now it’s how to get you back.

Find books that focus on you.   

Here are some of the ones I read.

Now, this may sound like I am contradicting myself, but these books are three of the best I’ve ever read.

Two of them are different versions of the same concepts, but I found hearing it again in a slightly different way made it sink in better.

Yes, two are marriage books, but there is so much focus on concentrating on you in these books that I have to include it here.

Regardless of the impact on your relationship, it WILL change you….for the better.

Don’t let the titles fool you.  It may seem old fashioned but if you really read it.

Really hear what she’s saying with an open mind, it’s not what it appears at all.

Learn how to take care of yourself.  Learn how to accept help.  Be grateful even when things seem hopeless.

I wish I had found them sooner, but I am so glad I found them now.

This isn’t implying your marriage going south is your fault.

It’s about finding all about who you are and where you want to go with your life.   In seven short years, I will most likely have an empty nest.  Whether I’m single or with someone then is irrelevant.  What do I want my life to look like?

Maybe you know just who you are.  But I’m willing to bet while being married you lost something along the way.

Chances are the longer you’ve been married and the older your children are the more you may have lost.

The last time I was single I was 17!  And I don’t mean just a few years ago, I’m talking 30 freaking years ago!

As in before #metoo.  Before internet match sites or the internet even, ahem.    Before naked selfies. Yikes!

I don’t want to date.

But I figure I should know myself better. 

What do I really want in the age of #givenofucks?

This is what I do know.

  • I am tired of compromise at the sake of myself. (something I did to myself like many other moms)
  • I am tired of being tired. (what is that all about anyway?)
  • I am tired of expecting someone else to do for me what I can do for myself. (Light that fire!)
  • I am tired of saying yes when I really mean no. (Stop that shit!)
  • I will be 50 in just 26 months….eek!

So I have some goals to set and a focus.

Going along with these is good food.

I don’t always mean healthy.  I know, I know.  But hear me out.

Right now the most important thing is consistent meals.

Eat what makes you feel good… within reason.

Don’t overeat until you feel sick and don’t skip meals until you feel sick.

You can balance it out later just keep it real for now.

Use this worksheet to get started today!

2.  Find a therapist

Having someone to talk to that you don’t know can do wonders.

Their job isn’t to judge, just listen and guide.

Don’t be afraid to try a few different therapists to find one that aligns with your personality.  Whether forward or passive, a man or a woman we all relate to different people.

Does therapy always work and do you have to continue for a long time?  No.

Sometimes just going a handful of times to talk uninterrupted and dump it all is good enough.

In fact, if you’re thinking about marriage counseling? You may want to think again…did you know 75% of couples who attend marriage counseling get divorced within a year?!

When I mention going to counseling, I’m specifically talking about individual counseling.

Ask around.  Who do your friends see.  Get a referral from your doctor.  Find someone for you.

Use this worksheet, just get started.

For me, after going 5 times, I found that for now, I had nothing else to say, I was just going round and round the same conversations.

What I had really needed was to just talk out loud to someone who didn’t know me or my family.

She would never see me socially so it didn’t matter what she thought of any of us and her opinion was just another one to add to others to help me shape what I wanted to do.

For other people, they really need someone to talk to for a longer time. 

Someone to help them sort feelings, handle the baggage, new and old and have someone hand-hold them throughout the entire process. 

That’s okay too!  You have to do what works for you.

For people with depression, anxiety, abuse, issues relating to their past and a variety of other reasons some people will need more intensive therapy or possibly medication.

What anyone else would need or says you need doesn’t matter.  It’s about what YOU need.

On that note…don’t let anyone tell you how you should feel.  Every situation is unique because the person experiencing it makes it unique regardless of the similarities.

This goes for kids too.

They may not show obvious signs of being bothered by your separation.   Gender and age differences show signs in different ways.

Changes in mood, behavior, grades, appetite, and sleep are the most obvious.

Just because all of these appear to stay the same and they don’t say anything doesn’t mean they aren’t affected.

It’s a dramatic change in their life.

While they may have some relief if the level of tension is down because your spouse is out of the house, they still feel a loss.

One of the best things you can do is call your kids’ guidance counselors. 

Tell them what’s going on.

Even before you tell the kids.

This can provide a safety net of other people who are watching for any adverse behavior that stands out.

Often the school will be where behaviors pop out without you being aware.

Guidance counselors can be on the frontlines as an alert system.

Not to use as therapists but a quick fix if something pops up.

Then if bigger problems begin, therapy could be implemented.

An unrelated incident could trigger the dam waiting to burst

With tweens and teens writing back and forth in a notebook you leave on each other’s pillow can be a great way to connect as well as share thoughts and feelings that may be difficult to voice.

3. Confide in a friend (or 2).  

I wouldn’t run and tell everyone, even if your spouse is a real jerk or you’re sure divorce is around the corner.

Putting yourself out there for the gossip mill isn’t going to help anyone no matter how tempting it may be to make him look like the bad guy.  Those types of actions only reflect on your character.

You may also have kids watching how you handle yourself.  Do you really want to teach your kids revenge, bitterness, or pettiness?

Wouldn’t you rather teach your kids resilience, self-respect, kindness, and forgiveness?   Grief or sadness, even anger are okay,  they just don’t need to be played out in a negative way.

Being bitter or seeking revenge by humiliating people online or in public only hurts you in the long run.   

Not only can it hurt your chances of reconciling but if you do get back together altering others opinions of both of you just makes things more difficult for no reason.

Practice a bit of grace and you will actually feel better.  This is one of the hardest steps.

 However, snarky is very therapeutic and that’s where your friends come in.

Courtesy of @4boysmother via Instagram

One or two close friends.  The longer and closer the friendship the better.  They also have to be totally trustworthy to keep what you say between you.

Who can you call any day any time.  Keep a list handy, use this worksheet.

These are the friends that won’t bat an eye when you say the nastiest of your thoughts, they’ll even one-up it and make you laugh.

Goofing around and being petty with them is a safe haven to let it fly at it’s finest.  The worst and most horrible things you can come up with will not change your friend’s opinion.

These are friends that you can scream and cry with who won’t judge you for hating, wanting revenge, giving up the relationship or just as importantly reconciling. 

If you’ve held back with these friends before to protect the way you or your spouse is viewed, let it go now and watch that friendship go fathoms deeper.

You may even find out you have way more in common than before.

It really is true that you don’t always know what’s going on behind closed doors and you may quite surprised to find people who are as unhappy as you.

Not that it’s good that so many other people are unhappy, but there is a certain comfort in realizing so many people really are struggling and don’t have all the answers to this adult shit either.

4.  Do something small for yourself every week (or day if you can)

Money has been tight here for years, but I am spending more on myself lately than usual.

Crazy I know.  But listen here’s the thing.

Not taking care of myself was one of the many reasons my marriage has broken down.  Always feeling like I should be last.  Always feeling the panic of scarcity.

So back to making now about me, I’m just going for it.    Not going nuts, though if you can…go for it, lol.

Here are some of the things I’ve done for myself and some are free.

  • Used a gift card I had for myself to get a massage.  Legit had it for nearly a year.  Sigh…I know.
  • Bought rosehip oil to put on the dark spots on my face.  No wrinkles baby, but the giraffe spots need to go.
  • Bought new slippers.
  • Go out to lunch every week with my dad.  His treat….thanks Dad!
  • Call, text, laugh every day with those girlfriends.
  • Candy stash for low moments.
  • When work just isn’t working….forced Netflix binge of non-kid-friendly shows.
  • Planning a mini-makeover for my bedroom.
  • New makeup.
  • Declutter closet and kitchen drawers.

Need more self-care ideas?

Get a list going and keep it where you can see it….use this

#5  Find A Separation Support Group

This can be in person or online.  Facebook has great groups you can join.  Like all groups, they all have a different set of dynamics and sometimes, hopefully, rules.

Find one that works for you.

Make a list of potential groups.  Use this worksheet

I personally participate in The Adored Wife,  Run by author Laura Doyle, from the books I recommended above.

If you are all for your separation, then this probably isn’t for you.

But if you even think that you may want to get back on track, check it out.   It’s women only.

Situations range everywhere from under one roof and struggling to divorced papers filed and hoping to reconcile.

Regardless, all the women support each other where they are at, no matter how hopeless it seems, personal opinions aside.   Everyone is welcome, appreciated, and respected.

But this is far from the only group out there.    Groups based on lifestyle, faith, and other situations may be for you.

If these  5 tips seem like too much.  Try one at a time. 

For me, I jumped in with all of them.  And truly, after just a few weeks I really did feel better.

They are not only good distractions, but they also kept me focused on something other than the separation from my husband.

Realize that your feelings will change like New England weather.  Fast and often.  But that ‘s normal.   I just keep focusing on one day at a time.

I wake up and literally say…okay, what do I need to do today.

Did you get the worksheet yet?  Get it now, have a handy list for when you’re down and start feeling better today!

And some days I realize that means that I go sit on the couch all day and watch tv.

Not a regular thing for me usually, but I have allowed myself the grace to feel how I feel each day rather than fight it.

If separation is happening to you, which it must be or you wouldn’t be here….🤦‍♀️ much love to you from me… I see you.😘

If you’re searching for tips on the practical side, this post delivers.

That’s how I’m handling it.  Now it’s your turn…what have you done or not done that would help someone else?  Let me know!

Being newly separated and possibly heading for divorce is a scary time. Use these tips to gain some control over the overwhelm. #divorce #separation #marriageproblems

Sharing is caring!

4 thoughts on “Newly Separated from Your Spouse? Do These 5 Things Right Away”

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