Dear Linda,

My husband was the love of my life. Or so I thought. We’re divorcing after 12 years together and I just can’t stop crying. I want to pull it together for the kids, but I often am just overcome with grief. I feel like my best friend – and my life plan – have both died. To make it worse, the kids are reacting to the tension and are acting out. Which just adds to the stress and sadness and makes it harder for me to hold it together. How I can cope?

Linda answers:  

I am so sorry that you are going through this major loss. Your grief, tears and feeling overwhelmed are normal for the trauma you have suffered. These emotions are part of the mourning process, which will eventually lead you forward in your life. The “airplane safety demonstration” provides a key life lesson on the importance of taking care of yourself during a crisis such as this. The flight attendant says, “Put your oxygen mask on before placing an oxygen mask on your child.” Why? If you do not take care of yourself, you will not be here to take care of your children. When you have a major life stressor, you might forget to take care of yourself.

Your kids feel your pain and stress and are having their lives turned upside down, too. Talk with them. Let them know it is OK to feel sad. It is OK to cry. It is OK to be angry. Explain that both your emotions and theirs are real and that it is OK to feel whatever they feel. Here is the tricky part: What you do with your emotions is where you have choices. To help overcome difficult emotions, MOVE: exercise, play physical games, go skating, biking, running, play kickball, or play hide and seek. Move and get those feel-good chemicals activated in your body. Also, make sure you are all eating well and getting enough sleep.

Often when emotions become overwhelming, you might get caught up with repetitive thoughts and get “stuck in your head.” One simple and great technique for moving through these emotions is to start naming all the colors that you see. You can do this by yourself or with the kids. Try this for about 5 minutes, when you or they start to feel overwhelmed. It’s a mindfulness trick, sort of a mini meditation break: When you are concentrating on the colors and their names, you cannot simultaneously stay trapped in your negative thoughts.

Divorce or breakup is a loss, and you will need to mourn. It takes time, but you are a survivor and you and the children will come through this. A qualified family therapist might help guide you through this process together. I recommend that you seek out this kind of support for yourself and your children, since it will help you to “normalize” and move through the mourning process.

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Photo by  Marcel Strauß on Unsplash

Linda Garcia-Rose, Psychotherapist and LCSW-R , studied psychology at the University of Pennsylvania and earned her Masters in Clinical Social Work at New York University. Linda began her path to motherhood as a single mom by choice. She now has a partner who’s an active dad to their infant daughter. Linda has advocated for trauma victims on CNN Primetime News as well as NBC and CNN online, and has extensive experience in mental health programs for adolescents and young children with the Puerto Rican Family Institute and the Hudson Guild Mental Health Clinic in New York City. Linda currently runs a large private practice in Tribeca.

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