Navigating Depression and Divorce: A 5-Point Recovery Plan

According to studies published through the National Institutes of Health (NIH), divorcing and divorced people have a higher level of depression (and anxiety) than those individuals who have not been through a marriage dissolution process. Indeed, according to this research data provided through the NIH, when it comes to divorce and depression, a major life event like a marriage dissolution raises the risk of experiencing depression upwards to nearly 10 percent.

With this in mind, we provide this overview of tactics and strategies that can prove helpful when it comes to navigating depression and divorce. We present a 5-point recovery plan to consider if faced with the prospect of depression and divorce:

• Acknowledge your emotions
• Build a support system
• Establish new routines
• Take care of your physical health
• Plan for the future

Acknowledging Your Emotions

The combination of depression and divorce has the very real potential to create what fairly can be described as a complex emotional landscape that needs to be recognized and validated. You simply cannot dismiss or minimize your emotional state – whatever it may prove to be, including depression – during marriage dissolution proceedings.

In addition, keep in mind that both grief and depression symptoms are normal responses to the end of the marriage and oftentimes (if not virtually always) coexist and are interrelated. Part of addressing depression very well may include working through the stages of grief associated with divorce.

There are a pair of other points to bear in mind when it comes to acknowledging your emotions:

• Give yourself permission to feel without passing judgment on yourself
• Recognizing that healing isn’t linear and you will experience good days and difficult days

Build a Support System

When navigating depression that may arise during divorce, do not ever underestimate the importance of constructing a reliable support system. This process itself includes:

• Creating a network of supportive friends and family
• Seeking professional help and assistance if necessary (therapist, counselor, or psychiatrist)
• Joining support groups for both divorce and depression
• Building relationships with people who understand divorce and can be empathetic to your own journey

Establish New Routines

With few exceptions, divorce typically proves to be one of the most significant life changes a person can experience. Therefore, it is imperative that you consider and establish appropriate new routines or regimens to go with your transforming life. Steps in this endeavor to consider include:

• Creating a new but reliable structure to assist in addressing and managing depression and the transition of divorce.
• Developing a consistent sleep schedule
• Planning regular meals and exercise
• Creating new daily rituals that bring comfort
• Setting small, achievable goals each day

Take Care of Your Physical Health

Physical, mental, and emotional health are closely interrelated. The reality is that your physical well-being directly impacts mental health and emotional resilience. With this in mind, it is important to pay attention to such matters as:

• Maintaining regular medical check-ups
• Following through with prescribed medications and treatments
• Engaging in regular physical activity
• Practicing good nutrition and hydration
• Getting adequate sleep and rest

Plan for the Future

Although this may not seem true when you are in the midst of divorce proceedings, do keep in mind that marriage dissolution cases do come to an end. Therefore, it is reasonably appropriate for you to plan for your future. You will have one – a future that you can participate in directing and choosing.

In regard to healthy future planning, while recognizing your current emotions, it truly is important to gradually build hope for the future. On a related note, when dealing with divorce inspired depression, setting realistic short-term and long-term goals.

In addition, embark on exploring new interests or rekindling old ones. Take on the process of creating a financial plan for your new circumstances. Train your focus on considering what you want in your next chapter of life

In summary and conclusion, always keep in mind that recovery takes time, and it’s okay to take small steps. If you’re having thoughts of self-harm or suicide, please reach out to a crisis hotline or emergency services immediately. You do​ not have to be alone when you are facing the very real emotional challenges associated with divorce – including depression and divorce. If you have questions concerning a New Jersey Divorce, call the Law Offices of Peter Van Aulen today at (201) 845-7400 for a free consultation.