Well, it’s finally over, the divorce I mean. But, way can’t you rest? What the heck is going on? You keep re-hashing the old tapes of the relationship in your head. And, a single thought can trigger your emotions to go back to those God forsaken times in your relationship when nothing seemed to go right, and everything you did was wrong, all of which culminated in your failed marriage and the bitter disputes that followed during the divorce. You’re still pissed off all the time and living with sleepless nights, stress, body aches and pains, headaches, maybe even migraines. Fact of the matter is, you may be suffering from PTSD after divorce.
What Causes Symptoms of PTSD After Divorce
Post-Traumatic Stress Disorder (PTSD) is defined by the National Institute of Mental Health as “a disorder that develops in some people who have experienced a shocking, scary, or dangerous event.” The Anxiety and Depression Association of America explains that PTSD is a reaction to a traumatic event, including experiencing or witnessing natural disasters, combat, sudden death of a loved one, violent personal assault or other life-threatening events.
If your marriage was a disaster, and the divorce was a long, losing battle, you may have experienced your whole life spinning out of your control. The sustained emotional trauma was real, and has lasting effects.
Let’s be honest, most divorces are not easy. You enter into a bond with someone who you plan on building a life with. The fear of things falling apart never enters your mind. Then the unthinkable happens: one day the divorce papers are signed, and life as you know it is over. While that thought alone is traumatic, it is the in-between times that leave lasting scars.
The arguing and fighting takes its toll. The mistrust, the understanding your marriage is ending, or even worse; it all buries deep in your subconscious. Then when these thoughts and feelings are pulled back to the surface, those reactions bring back some extreme emotions. When this happens and you are powerless to stop it, this might be a form of PTSD.
Signs and Symptoms Common to PTSD
While reviewing the signs, remember this is not an all-inclusive list. You may see yourself in some or all of these. Maybe you don’t associate with any but there are different symptoms for you. In either case, the things you are feeling are real, and deserve attention.
Recurrent Distressing Memories
If you’ve become consumed by remembering past upsetting events from your marriage and divorce, and you find yourself getting upset over and over again, it may be a symptom of PTSD.
Can’t sleep? Do you stay up all hours of the night even with an early morning alarm looming? Does your mind race into the wee hours of the morning with thoughts of what you could have done differently? Insomnia is linked to suffering from trauma.
Sustained or Uncontrollable Anger
After my divorce, I was angry constantly. There was little happiness or joy in my life outside of my children. Everywhere I looked I saw reminders of the life I once had and was now gone and every day the anger grew. I finally reached out because if I didn’t, the fire inside me would have consumed me.
How often do you feel defeated and alone? Depression is real. Your pain is real. Feelings of defeat and isolation can lead to severe depression after a tough divorce. There is no shame in accepting depression as a by-product of divorce. Understanding this as another sign of PTSD will lead you to recovery.
Body Aches and Pains
Body aches and pains tend to appear right along with depression or PTSD. Your body reacts to stress in different ways. One is chronic pain that can last until your stress is dealt with.
These are just a few of the many signs of PTSD. Others include: panic attacks, hyperventilating, flashbacks, and issues having or starting future personal relationships.
What You Need to Know
Whether or not you have developed full-blown PTSD after divorce, if you are experiencing many of these signs, you deserve to use every resource you can find to move on to a happy and stable life.
Now that I can look back and recognize many of these symptoms, I can say with certainty that I suffered with symptoms of PTSD after divorce. After many years, I have come to a place in my life where none of these bother me anymore. However, if I would have recognized these symptoms much earlier, I could have saved myself and my children a lot of struggling. This is why you are here, and we are understanding PTSD together.
I am not a psychologist. I can show you from personal experiences of my life and I can point you in what I feel are right directions. But, to beat this, you have to be willing to step outside of your comfort zone and get a little tough. Are you up for it?
Solutions for PTSD
So what can I do Dwight? I don’t want this to control me but I feel powerless to stop it. My friend, there is good news and greater news. You can, with a lot of hard work, overcome symptoms of PTSD after divorce. There is a life out there for you that is free from debilitating trauma.
It won’t be easy. There is nothing wrong with getting help, even at a professional level, and I encourage it. At the end of the day, you know what works for you.
Acknowledge the Stress
A good starting point is acknowledgment. You have seen the symptoms in yourself, it’s now time to accept them for what they are. By understanding what has brought you to this point, you can begin the process of healing.
Research-based ideas published by Psychology Today emphasizes the need to take care of yourself after a rough breakup.
I want to start with what you can do for yourself, before we get into what someone else can do. Taking care of yourself should start now. Here are a few ideas to get you going:
- Get active – Exercise releases endorphins which are natural mood enhancers and help with pain.
- Eat better – Studies upon studies have been done on the benefits of eating healthier. Bottom line: it will help the body while you are focusing on the mind.
- Connect with yourself – Whatever your preference: meditation, yoga, tai chi, fishing, take some time to connect to yourself and listen to what you’re saying.
- Be prepared to move forward – There is no going around this, you must go through it. Learn, understand, and be open to lessons learned
- Take it easy – Resting, getting extra sleep, and taking time out to relax are all positive steps to help you
Professional Help and Support
Getting off your butt and getting professional help can be a daunting task. Asides from the fact that we men are taught not to let anyone help us when it comes to problems, depression makes it hard to make the effort to do anything. Do it anyway.
Never take professional help for granted.
Military veterans return from war suffering from PTSD every day. They live with the terror and troubles it brings. Many have sought help, sadly many more do not. Traumatic events in our lives need not control us nor keep us from living productive lives. It is time for a change.
Do this for yourself – You’re Worth It
Divorce is rated right up there among the most traumatic events a man can face. Is it any wonder we now understand the impact it can have and the havoc it can cause?
Take some time to evaluate what you have gone through since your divorce. If you are experiencing symptoms of PTSD after divorce, admit it. Then take active steps to conquer what is holding you back. You’re worth it.
Does this sound like you? Tell us how you’re dealing with symptoms similar to PTSD in the comments below.
You’re not the only guy struggling with life after divorce. That’s why Real Men Join Divorce Support Groups. Maybe you never saw it coming? Check out How To Keep it Together When Divorce Blindsides You.
Don’t keep it to yourself.
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Anyone out there living the “joy” of a blended family today? Do you find it as shown on television? The world is never as portrayed on television. The best divorce advice for men regarding blended family chaos does NOT come from the Brady Bunch! Here a man with three boys marries the woman with three girls and they all get along wonderfully, and resolve minor conflicts in less than 30 minutes. The real world laughs at this absurdity!
Several years ago, I attended a wedding that set the stage for blended family chaos. The bride’s parents had divorced when “Holly” was in elementary school. Her mother remarried shortly thereafter, and the stepfather, “Tim,” was instrumental in Holly’s life. So important that, when it was time to plan the wedding, there was no question that Tim would walk her down the aisle.
But at the wedding reception when the emcee announced the father-daughter dance, both Holly’s biological father and her stepfather walked onto the dance floor. A shouting match ensued, and it was uncomfortable for everyone. Especially the bride.
How awful do you think this made the daughter and bride feel? It’s easy for us to analyze this from the comfort of our seats and recognize the behavior was pathetic. But when you are the one in the heat of the moment, emotions are flared up, you see your ex happy with another and old feelings kick in, and you potentially have some alcohol giving you a boost, your personal decisions may not be the best. Weddings are hard enough anyway. Non-blended families have their own stresses at the wedding as discussed here. Throw in the old wounds of divorce and you have to be ready to not ruin the event for your kids.
Not All Step-parents are Evil
What did we learn from this awkward scenario? Well, the obvious lesson — anticipate these moments when planning the wedding and reception, and communicate the decisions ahead of time. But what about the subtle lesson? Not all stepparents are evil. Some even have the ability to love beyond their own progeny. Step-relationships do not have to result in blended family chaos.
Let’s take a look at a couple of scenarios you might be able to visualize.
Scenario #1: Your ex remarries, and her new husband has kids of his own. The newlyweds are able to sync their custody/visitation dates together so that they either have all their respective kids, or none. When your kids spend time with you, all they do is complain about their evil stepfather and his obnoxious children. What words of wisdom do you pass along to your own kids about their new blended family?
Scenario #2: You remarry, and your new wife has kids of her own. She has primary custody of her children, and their father is pretty much out of the picture. So now you’re a stepdad, essentially raising and supporting somebody else’s kids. How do you navigate this newly blended family without affecting your relationship with your wife?
Could you be reading about anyone you know?
Exploring the New Family Dynamic
Bringing up the role of a future stepparent isn’t generally discussed during divorce mediation. But subsequent marriages and blended families may eventually happen. This could be the perfect storm, or it could be a perfect opportunity to revisit your divorce mediator, only this time to talk about issues within the new dynamic. Sometimes, it’s even a good idea to bring along the entire blended family.
In my mediation practice, I have achieved success in helping families avoid Blended Family Chaos.
Imagine you, your new spouse, and your respective children all sitting in a conference room. The kids are spinning around in their chairs, your wife is clutching her Starbucks cup with both hands, and you are nervously tapping the end of your pencil against the table top. I walk in with a smile on my face, and immediately address the kids; writing down their names and ages.
This seemingly simple tactic of writing down the name of each kid and his/her age is my way of showing that the kids are as important in this process as the adults. Next, I’ll explain the ground rules – that I’m here to listen and to make sure each person has an equal opportunity to talk, uninterrupted, with the goal of achieving some understanding.
I’m not saying this produces instant results. Kids need to feel comfortable with their counselor to even begin to open up. Kids with other mental health challenges present unique challenges. However, all kids need time to get comfortable before the real therapy begins. For you parents this means be patient. Your kids aren’t going to respond right away, that’s the one guarantee.
Not too long ago, in my very own conference room, I empowered a 10-year-old girl to express her concern about sharing a bedroom with her eight-year-old stepsister. Everybody listened to understand her fears and concerns, and then both sisters created a code of conduct about their stuff. The entire family talked about acceptable behavior and also about consequences. I took notes, and then prepared a written agreement between the two girls. They solemnly signed it as though they were entering into a contract to rent an apartment. The impact was unmistakable. And the parents took it very seriously.
Of course, there are different issues when it comes to teenagers. If the stepparent’s teens are allowed unlimited use of cell phones, computers, and automobiles, but the biological parent’s teens are not, whose rules govern? This is another opportunity for a neutral third party to help the entire family brainstorm about what is reasonable, fair, and enforceable. Once decided, the Mediator may draw up a written agreement for the entire family to sign, outlining the new rules. Naturally, after the agreement is has been signed, it’s binding, and you and your spouse must also agree to the terms, including enforcement of the consequences.
When Kids Hate the New Partner
So what happens if your new partner’s kids take an instant dislike to YOU? (Or vice-versa?)
I recently had the opportunity to work with a blended family where the stepmother’s dislike of her new husband’s 14-year-old daughter wreaked havoc on their marriage, and she was ready to file for divorce. The teenager had been in therapy, but it obviously was having no material effect on the family dynamic. The husband chose not to play the adult card with his belligerent daughter, and opted instead to seek out the help of a family mediator. Within the first 20 minutes, it was obvious that the daughter was able to open up more to me than she had in several therapy sessions. Why? Because I’m a mediator, not a therapist. Mediators are trained to listen and ask questions without judgment. In this case, the daughter desperately wanted her biological parents to reconcile. We all heard her say the words, and then I gently asked her what would happen if the reconciliation was impossible. She literally took a deep breath, sat up straighter, and began to talk about her future.
Helping people in conflict move forward is what Mediators are trained to do.
Families, especially those with teenagers, seem to find something less threatening about choosing mediation over family therapy. And let’s not forget that it’s likely way less expensive.
Blended family mediations have tremendous success because all of the family members have an equal voice. It’s no surprise that many second (or subsequent) marriages fail because of the chaos caused by conflict about the kids and stepchildren.
Critical Steps for Avoiding Mixed Family Chaos
To avoid blended-family chaos, I urge you to consider these nine steps:
- Don’t show favoritism.Whether you’re obviously favoring your own children over your stepkids, or you’re over-compensating by favoring your stepchildren over your own, the kids will call you on it. And they’ll be right to point it out to you.
- Don’t be played. Your kids know just how to get to you, whether it’s by dishing out some guilt, or by acting out, or by other devious methods to “punish” you for divorcing their mom and marrying their Wicked Stepmother. Recognize it and avoid it like the plague.
- Be consistent. When you and your spouse establish new ground rules, whether with the help of a family mediator or not, make sure those rules are enforced equally and without exception. Your entire family will benefit if you and your spouse put up a united front.
- Stand by what’s important. You and your new spouse will not always agree. Often the stronger personality will win on many rules and standards for the blended home. As dads, we sometimes seek the compromise and by doing so, can force our kids into a setting that is drastically different for them. Know your key stances on home environment and don’t give in when setting the baseline with the new spouse just to get it moving.
- Compliment each kid. Find something to praise each child about frequently. I’m absolutely not suggesting that you hand out participation trophies simply for being a member of the family. Rather, I’m encouraging you to find something noteworthy and express it to each child, preferably in front of everybody. Dinner table compliments are an easy habit to establish and you’ll not only be boosting their self-esteem, but also your own ratings.
- Meet your new kids. Yes, don’s show favoritism. But you also need to get to know your step kids. This doesn’t take much, however you need to be aware of your human nature to go to your comfort zone. You know your kids. So you will naturally chat with them. Get to know the new ones…make an effort. You will likely have to remind yourself.
- Nurture your marriage. I saved this one for last because in my opinion, it’s the most important. Have regular date nights with your spouse. Remind yourselves (and each other) why you’re together in the first place, and why you’ve committed yourselves to raising this blended family in the best way possible.
- Flexible holidays. When you blend a family, you increase the number of families that have to work together. Your new step-kids have another parent, and your kids have another. At holiday time, the different groups of kids will be heading in different directions. Just remember to stay flexible. Your kids are the ones really feeling the stress of going between households. Do your best to make their time at your home low-stress.
- Go almost all-in. You’ve got to be ready to push all the chips in from the start and fully commit to the new family for any hope of making it work. However, just like Vegas, keep a chip or two in your pocket for cab money, or Uber for the younger crowd. Never forget who the #1 advocate for your children is (hint: it’s you)! If you’ve gone the full road and applied your soul to making it work, but your partner has not or it is just tearing your kids apart, you may need to use that saved chip to pack it up. Sad fact, but they come first. Don’t let them know this, or they’ll do everything to get you to depart. But you’ll know when.
Don’t Give Up On Your Blended Family
Okay, now what? You say you’ve made the effort to avoid Blended Family Chaos by following the nine steps above, but your relationship with your stepchildren is still causing stress in the family, and in your marriage? Or, what if your blended family needs a tune-up because the kids are older and the issues have changed accordingly?
Find a family mediator in your community and schedule an appointment. Be proactive and you won’t have to deal with Blended Family Chaos.
Nancy Gabriel is the principal and managing partner of Mediation Around The Table, LLC., a Las Vegas-based private mediation company. Ms. Gabriel is a founding director of Nevada Mediation Group, a non-profit corporation focusing on the education and training of mediators, a volunteer for the Neighborhood Justice Center of Clark County, Nevada, a member of the divorce panel for MWI, a Boston, Massachusetts firm specializing in alternative dispute resolutions, and a volunteer at Three Square Food Bank. She is a graduate of UCLA, an avid gourmet cook and NFL fan. She may be contacted through the firm website at www.MediationAroundTheTable.com
Image courtesy of stockunlimited.com
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