How to Navigate Anxiety and Panic Attacks During Divorce

When you go through it, it can often feel like the rug is being pulled out from underneath you. Everything you know — your routine, your lifestyle, your safety net — is all shifting as you stand still.

There can be waves of uncertainty, sadness, fear, and grief. For many people navigating divorce, this unknown can trigger intense levels of stress and anxiety. In some instances, this can even lead to panic attacks. The mental health struggles can make it difficult to function through your day-to-day responsibilities.

Thankfully, there are strategies you can implement to help regain control and promote a sense of calm.

Acknowledge What You’re Feeling

As mentioned, divorce comes with a variety of emotions. So often, especially in the face of divorce, you want to be strong and put on a brave face. Unfortunately, this often involves avoiding the acceptance of certain emotions.

First of all, give yourself some grace and allow these feelings to happen. Avoiding or pushing them away will not make them disappear. They’ll more than likely come to the forefront with a vengeance.

Recognize that anxiety, fear, grief, and panic are all natural responses to this major life event. Admitting them is necessary to begin to manage them.

Practice Grounding Techniques

Anxiety occurs when you’re facing a loss of control. Panic is a likely follow-up. When either of these strikes, utilizing grounding techniques can help bring you back into your present moment.

A commonly used technique is the 5-4-3-2-1 method since it engages all of your senses. All you have to do is identify five things you can see around you, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

Another technique you can do anywhere and anytime is deep breathing. This not only restores rhythmic breathing, but it also engages your parasympathetic nervous system.

Challenge Your Negative Thought Processes

In the wake of this major life event and the change that is ensuing, it’s natural for your thought patterns to favor a more negative space. It’s a challenging time to navigate.

As difficult as it may seem, start challenging these negative thoughts. Anxiety and panic can cause you to spiral in hypothetical, unrealistic, or irrational ways. When you notice an anxious thought creep in, counter it with a compassionate thought. If you’re panicking, challenge that panic with a rational thought.

Try to avoid catastrophic thinking. Focus on what you can control, rather than dwelling on worst-case scenarios. Yes, your situation is unfavorable, but there are silver linings that you can start to find if you shift yourself into the right headspace.

Create a New Routine

When your life feels like chaos and you’re lacking control, establishing structure can be a great counterbalance. Your routine has likely come apart, so focus your efforts on creating a new routine.

Establish a consistent wake-up and sleep schedule. Start your morning off with a mindfulness practice, daily exercise, or a nourishing meal — schedule time in your day for self-care. Prioritize rest points throughout your day. You’ll probably need these for a while. Focus on doing things that bring you joy.

Speak with a Professional

If you’re going through this experience, it’s important to realize you’re not alone. Even better, you’re not at all powerless. With the right strategies and some time, you can rebuild and become more resilient.

Are you feeling overwhelmed, anxious, or stuck? Therapy offers a safe space for anxiety counseling and panic attack relief. Contact us today to begin your healing journey and start the next chapter.