18 Ways to Help a Friend Going Through a Divorce
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An article by the American Psychological Association.
No one enters into a marriage expecting it to fail. Still, more than 20 percent of first marriages end in divorce within five years, and 48 percent of marriages dissolve by the 20-year mark, according to 2006-2010 data from the government’s National Survey of Family Growth.1 Separation and divorce are emotionally difficult events, but it is possible to have a healthy breakup.
The end of a marriage typically unleashes a flood of emotions including anger, grief, anxiety and fear. Sometimes these feelings can rise up when you least expect them, catching you off guard. Such a response is normal, and over time the intensity of these feelings will subside. In the meantime, be kind to yourself. Researchers have found that people who are kind and compassionate to themselves have an easier time managing the day-to-day difficulties of divorce.2
Try not to think of the breakup as a battle. Divorce mediation is often a good alternative to courtroom proceedings. Trying to work things out yourself can be frustrating and self-defeating as the problems that contributed to your divorce are likely to re-emerge during divorce negotiations. Research shows that mediation can be beneficial for emotional satisfaction, spousal relationships and children’s needs.3
Sitting down and speaking with your soon-to-be-ex-spouse may be the last thing you want to do, but cooperation and communication make divorce healthier for everyone involved. Talking things through with a psychologist may help you reach coordinated decisions with a minimum of conflict.
It can be difficult to remember important details when emotions are running high. Pick a time when you’re feeling calm to write down all the points you want to discuss. When you do sit down with your soon-to-be-ex-spouse, use the list as your guide. Having a “script” to work from can take some of the emotion out of face-to-face communication. If in-person discussions are still too difficult, consider handling some of the details over email.
Divorce can be a traumatic experience for children, but research suggests that most children adjust well within two years following the divorce; on the other hand, children often experience more problems when parents remain in high-conflict marriages instead of splitting up.4 During a divorce, parents can do a lot to ease the child’s transition. Do your best to keep any conflict away from the kids. Ongoing parental conflict increases kids’ risk of psychological and social problems.5
It’s often helpful for divorcing parents to come up with a plan and present it to their children together. And, keep the lines of communication open. Kids benefit from having honest conversations about the changes their family is experiencing.
In many cases, sudden change can be hard on children. If appropriate, give them a few weeks’ notice before moving them to a new home, or before one spouse moves out. It can be helpful to minimize changes as much as possible in the months and years following a divorce.
Kids do better when they maintain close contact with both parents. Research suggests that kids who have a poor relationship with one or both parents may have a harder time dealing with family upheaval. Parent education programs that focus on improving the relationship between parents and their kids have been shown to help children cope better in the months and years following the divorce.6
The changes brought on by separation and divorce can be overwhelming. But now more than ever, it’s important to take care of yourself. Tap into your support network, turning to family and friends for assistance and comfort. Formal support groups can also help you cope with the many emotions of a marriage ending.
To stay positive as you start a new chapter, try getting involved in activities you used to love but haven’t done in a while. Or try new hobbies and activities. Stay physically healthy by eating right and getting exercise.
Divorce is a difficult time for the entire family. Divorcing spouses and their children can benefit from speaking to a psychologist to help them deal with their emotions and adjust to the changes. Psychologists can also help you think carefully about what went wrong in your marriage so you can avoid repeating any negative patterns in your next relationship.
To find a professional psychologist in your area, visit APA’s Psychologist Locator.
Co-authored by Alan Plevy, Co-founding Principal at SmolenPlevy
Divorce is difficult for children and their parents at any time of the year, but it can be particularly challenging during the holidays. There are a number of issues that can arise, including:
The uncertainty and stress of being in a separated family or a divorced family can cause disagreements to quickly escalate into arguments, making this an overwhelming and stressful period for both parents and children. However, there are some things that you can do as a parent to make things easier during the holiday season.
Put your children first: Holidays when the parents aren’t together can be difficult for children, especially right after the initial separation. There is often a mixture of negative emotions: sadness, anger and disappointment. Make sure you listen to your children’s concerns and let them know that it is okay to have this mixture of emotions. Don’t forget that the holidays are supposed to be a fun, festive time for your children, so consider how constant tension and repeated arguments will impact them and try to lessen their exposure.
Plan ahead: To avoid confusion, uncertainty and arguments, parents need to create a logistical plan ahead of time that specifies when and where the children will be. Don’t make the mistake of waiting until the last minute to decide where the children will be and for how long the children will be with which parent. Make sure you confirm plans in writing, whether via email or otherwise so that both parents have a record of your agreements. Having written plans helps avoid misunderstandings. Also, don’t forget to keep your children updated on where they will go and when. It helps alleviate anxiety for children when they know that together their parents have come up with a plan for them during the holidays.
Avoid a gifting competition: Unfortunately, parents, particularly newly separated parents, can get into a gift giving war. It is not uncommon for one parent to give gifts that they know the children want without consulting the other parent or knowing that the other parent explicitly disagrees with the gift. This includes electronics like iPhones and iPads that one parent thinks is not age appropriate for the child. In other circumstances, parents try to compensate for any stress and anxiety children may be feeling as a result of the recent separation of the family by showering them with presents, well in excess of what they would have otherwise given if the family were intact. The best gift for your children is to avoid these competitions, because they not only cause strain between the parents, but also cause anxiety to the children. While the child might be initially thrilled to receive a pet, if they can’t take that pet to the other parent’s house then the gift ultimately causes them to feel stress, anxiety and disappointment. Sometimes, the gifts cause children to feel like a pawn in their parents’ battle – this is especially true for electronics, where one parent uses the child and the electronic device to “spy” on the other parent’s home. If it is at all possible, coordinate with the other parent so that the gifts are given from the parents jointly – despite the parents living in different households – this will give the children a sense of comfort that is a gift beyond a typical present.
Create new traditions: The holidays are usually a time for family traditions, but for divorced or recently separated parents, it might be time to start new ones. Holiday traditions can make the season special for children and establishing traditions where they focus on the needs of those less fortunate than themselves can ease the disappointment and anxiety that accompanies the breakup of their family. Also, creating new traditions gives the children something to look forward to in the years to come, and eases the loss of other established traditions.
Give yourself a gift: It is common for a divorced or newly separated parent to feel sad, alone and stressed during the holidays. Occasionally, because of the established visitation schedule, a parent might find themselves having more free time than in previous years or not having their child with them on the day of the holiday. While the children are learning to adapt to the established structure, you should as well. Therefore, use this time to do something special or to create a new tradition for yourself. By taking action to alleviate stress, you will give yourself the time to recharge and be at your best during the time that you have your children for the holidays.
Divorce is difficult for children and their parents at any time of the year, but it can be particularly challenging during the holidays. There are a number of issues that can arise, including:
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