Navigating a divorce is often considered to be one of life’s most emotionally overwhelming experiences. As you move through it, it can feel like your whole world is being turned upside down. This period marks the end of one chapter and the beginning of a new one, but one that you weren’t necessarily preparing for.
For many people, this transition comes with a roller coaster of emotional responses, including anxiety and panic attacks. Whether you’re struggling to readjust your financial situation, recreating a home, working out custody arrangements, or just burdened by all the changes from the separation, you’re not in this journey alone.
Coping with anxiety and panic is possible with the right balance of self-compassion and practical strategies.
Understanding the Physical Sensations
The process of going through a divorce sends your nervous system into overdrive, resulting in physical symptoms. You may notice sensations such as an elevated heart rate, chest pains, shortness of breath, feelings of dizziness, or nausea.
Any of these panic attack feelings is not just in your head, but actually real responses to the stress your body is going through. Your body has a built-in protection system, but the signals can get confused. Reminders of your divorce or thinking about future uncertainties can accidentally trigger your fight-or-flight response.
Grounding Yourself in the Present
One of the best things you can do for your situation is to train yourself to stay in the present moment. When you find yourself starting to spiral, try this simple grounding exercise. In your immediate environment, focus on:
Five things you can see
Four things you can touch
Three things you can hear
Two things you can smell
One thing you can taste
Many therapists recommend this way of being in the present. This exercise can be a healthy distraction that engages all of your senses, pulling you right into the here and now. Spend a simple moment with each sensation, taking one step away from your anxiety with each thought.
Building Confidence and Resilience
Anxiety convinces your brain of the narrative that you can’t handle a situation. The truth is, you are much stronger and more resilient than you give yourself credit for. You’ve survived difficult moments before and are stronger for it. This too shall pass.
Start keeping a journal of the hard things you’ve done and survived. Whether big or small, consider each instance a win. Did you give a successful work presentation? Did you make it through a tough conversation with a loved one? Were you able to roll yourself out of bed on a dark day and carry on? Each of these is a victory in its own right and deserves acknowledgment.
Practice Daily Stress Management
Once the divorce process becomes final, you’ll be faced with a rebuilding period. Start taking practical steps now that will set you up for success in the future.
Create a morning routine that starts the day with a grounding exercise or a daily gratitude. Take a few moments for journaling, reading, prayer, or meditation before you switch your brain on for the upcoming challenges.
Be mindful of what you consume. Eat foods that fuel your body healthily. Limit your caffeine, alcohol, and sugar intake since they can increase anxiety. Drink plenty of water to keep yourself hydrated. Pay attention to the media you’re consuming — social media is designed to trigger stress and anxiety.
Use your support system. While you’re going through this process, you may naturally start to isolate. Whether you have a trusted friend or a support group, you’re not in this alone.
When Professional Help Is Beneficial
If you’re having anxiety or panic attacks more frequently, or your stress levels are interfering with your daily life, you may want to consider seeking professional support. Anxiety treatment can help you move through any difficult emotions and heal appropriately. I’m ready to help you reconnect with the happiness and peace you deserve. Reach out, and let’s talk about how to get you through this period.