Coping with a Breakup or Divorce
Grieving and moving on after a relationship ends
For children, separation and divorce can be an especially sad, stressful, and confusing time. But there are ways to help your kids cope with the upheaval of a breakup.
A separation or divorce is a highly stressful and emotional experience for everyone involved, but children often feel that their whole world has turned upside down. At any age, it can be traumatic to witness the dissolution of your parents’ marriage and the breakup of the family. Kids may feel shocked, uncertain, or angry. Some may even feel guilty, blaming themselves for the problems at home. Divorce is never a seamless process and, inevitably, such a transitional time doesn’t happen without some measure of grief and hardship. But you can dramatically reduce your children’s pain by making their well-being your top priority.
Your patience, reassurance, and listening ear can minimize tension as your children learn to cope with unfamiliar circumstances. By providing routines your kids can rely on, you remind them that they can count on you for stability, structure, and care. And by maintaining a working relationship with your ex, you can help your kids avoid the stress and anguish that comes with watching parents in conflict. With your support, your kids can not only successfully navigate this unsettling time, but even emerge from it feeling loved, confident, and strong—and even with a closer bond to both parents.
Source: University of Missouri
When it comes to telling your kids about your divorce, many parents freeze up. Make the conversation a little easier on both yourself and your children by preparing what you're going to say before you sit down to talk. If you can anticipate tough questions, deal with your own anxieties ahead of time, and plan carefully what you'll be telling them, you will be better equipped to help your children handle the news.
Difficult as it may be, try to strike an empathetic tone and address the most important points right up front. Give your children the benefit of an honest—but kid-friendly—explanation.
Tell the truth. Your kids are entitled to know why you are getting a divorce, but long-winded reasons may only confuse them. Pick something simple and honest, like “We can't get along anymore.” You may need to remind your children that while sometimes parents and kids don't always get along, parents and kids don't stop loving each other or get divorced from each other.
Say “I love you.” However simple it may sound, letting your children know that your love for them hasn't changed is a powerful message. Tell them you'll still be caring for them in every way, from fixing their breakfast to helping them with homework.
Address changes. Preempt your kids' questions about changes in their lives by acknowledging that some things will be different, and other things won't. Let them know that together you can deal with each detail as you go.
It's vital to be honest with your kids, but without being critical of your spouse. This can be especially difficult when there have been hurtful events, such as infidelity, but with a little diplomacy, you can avoid playing the blame game.
Present a united front. As much as you can, try to agree in advance on an explanation for your separation or divorce—and stick to it.
Plan your conversations. Make plans to talk with your children before any changes in the living arrangements occur. And plan to talk when your spouse is present, if possible.
Show restraint. Be respectful of your spouse when giving the reasons for the separation.
Especially at the beginning of your separation or divorce, you'll need to pick and choose how much to tell your children. Think carefully about how certain information will affect them.
For kids, divorce can feel like an intense loss—the loss of a parent, the loss of the family unit, or simply the loss of the life they knew. You can help your children grieve their loss and adjust to new circumstances by helping them express their emotions.
[Read: Coping with Grief and Loss]
Listen. Encourage your child to share their feelings and really listen to them. They may be feeling sadness, loss or frustration about things you may not have expected.
Help them find words for their feelings. It's normal for children to have difficulty expressing their feelings. You can help them by noticing their moods and encouraging them to talk.
Let them be honest. Children might be reluctant to share their true feelings for fear of hurting you. Let them know that whatever they say is okay. They may blame you for the divorce but if they aren't able to share their honest feelings, they will have a harder time working through them.
Make talking about the divorce an ongoing process. As children age and mature, they often have new questions, feelings, or concerns about what happened, so you may want to go over the same ground again and again.
Acknowledge their feelings. You may not be able to fix their problems or change their sadness to happiness, but it is important for you to acknowledge their feelings rather than dismissing them. You can also inspire trust by showing that you understand.
Many kids believe that they had something to do with the divorce, recalling times they argued with their parents, received poor grades, or got in trouble. To help your kids let go of this misconception:
Set the record straight. Repeat why you decided to get a divorce. Sometimes hearing the real reason for your decision can help.
Be patient. Kids may seem to “get it” one day and feel unsure the next. Treat your child's confusion or misunderstandings with patience.
Reassure. As often as you need to, remind your children that both parents will continue to love them and that they are not responsible for the divorce.
Children have a remarkable ability to heal when given the support and love they need. Your words, actions, and ability to remain consistent are all important tools to reassure your children of your unchanging love.
Both parents will be there. Let your kids know that even though the physical circumstances of the family unit will change, they can continue to have healthy, loving relationships with both of their parents.
It'll be okay. Tell kids that things won't always be easy, but they will work out. Knowing everything will be alright can provide incentive for your kids to give a new situation a chance.
Closeness. Physical closeness—in the form of hugs, pats on the shoulder, or simple proximity—has a powerful way of reassuring your child of your love.
Be honest. When kids raise concerns or anxieties, respond truthfully. If you don't know the answer, say gently that you aren't sure right now, but that you'll find out and it will be okay.
While it's good for kids to learn to be flexible, adjusting to many new circumstances at once can be very difficult. Help your kids adjust to change by providing as much stability and structure as possible in their daily lives.
Remember that establishing structure and continuity doesn't mean that you need rigid schedules or that mom and dad's routines need to be exactly the same. But creating some regular routines at each household and consistently communicating to your children what to expect will provide your kids with a sense of calm and stability.
Kids feel safer and more secure when they know what to expect next. Knowing that, even when they switch homes, dinnertime is followed by homework and then a bath, for example, can set a child's mind at ease.
Maintaining routine also means continuing to observe rules, rewards, and discipline with your children. Resist the temptation to spoil kids during a divorce by not enforcing limits or allowing them to break rules.
The first safety instruction for an airplane emergency is to put the oxygen mask on yourself before you put it on your child. When it comes to helping your kids through your divorce, the take home message is: take care of yourself so that you can be there for your kids.
The breakup of a relationship can trigger all sorts of painful and unsettling emotions. As well as grieving the loss of your relationship, you may feel confused, isolated, and fearful about the future. By learning how to cope with the pain of a separation or divorce in healthy ways, you'll be better able to stay calm and help your kids feel more at ease.
[Read: Dealing with a Breakup or Divorce]
Exercise often and eat a healthy diet. Exercise relieves the pent-up stress and frustration that's commonplace with divorce. And although cooking at home (or learning to cook for one) involves more effort than ordering in, eating healthfully will make you feel better, inside and out—so skip the junk and convenience food.
See friends often. It may be tempting to hole up and avoid seeing friends and family who will inevitably ask about the divorce—but the reality is that face-to-face support from others is vital for relieving the stress of a breakup and getting you through this difficult time. If you don't want to talk about your breakup, just ask friends to avoid the topic; they'll understand.
Keep a journal. Writing down your feelings, thoughts, and moods can help you release tension, sadness, and anger. As time passes, you can look back on just how far you've come.
At the very least, divorce is complicated and stressful—and can be devastating without support.
Lean on friends. Talk face-to-face with friends or a support group about any difficult emotions you're feeling—such as bitterness, anger, frustration—so you don't take it out on your kids. If you've neglected your social circle while being married and don't feel you have anyone to confide in, it's never too late to build new friendships.
Never vent negative feelings to your child. Whatever you do, do not use your child to talk it out like you would with a friend.
Keep laughing. Try to inject humor and play into your life and the lives of your children as much as you can; it can relieve stress and give you all a break from sadness and anger.
See a therapist. If you are feeling intense anger, fear, grief, shame, or guilt, find a professional to help you work through those feelings.
Conflict between parents—separated or not—can be very damaging for kids. It's crucial to avoid putting your children in the middle of your fights, or making them feel like they have to choose between you. The following tips can save your kids a lot of heartache.
Take it somewhere else. Never argue in front of your children, whether it's in person or over the phone. Ask your ex to talk another time, or drop the conversation altogether.
Use tact. Refrain from talking with your children about details of the other parent's behavior. It's the oldest rule in the book: if you don't have anything nice to say, don't say anything at all.
Be nice. Be polite in your interactions with your ex-spouse. This not only sets a good example for your kids but can also encourage your ex to be gracious in response.
Look on the bright side. Choose to focus on the strengths of all family members. Encourage children to do the same.
Work on it. Make it a priority to develop an amicable relationship with your ex-spouse as soon as possible. Watching you be friendly can reassure children and teach problem-solving skills as well.
If you find yourself, time after time, locked in battle with your ex over the details of parenting, try to step back and remember the bigger purpose at hand.
[Read: Co-Parenting Tips for Divorced Parents]
Remind yourself: what's best for your kids in the long run? Having a good relationship with both parents throughout their lives.
Think ahead in order to stay calm. If you can keep long-term goals in mind—your children's physical and mental health, your independence—you may be able to avoid disagreements about daily details.
Consider everyone's well-being. The happiness of your children, yourself, and, yes, even your ex, should be the broad brushstrokes in the big picture of your new lives after divorce.
Some children go through divorce with relatively few problems, while others have a very difficult time. It's normal for kids to feel a range of difficult emotions, but time, love, and reassurance should help them to heal. If your kids remain overwhelmed, though, you may need to seek professional help.
Although strong feelings can be tough on kids, the following reactions are normal for children following divorce.
It will take some time for your kids to work through their issues about the separation or divorce, but you should see gradual improvement over time.
If things get worse rather than better after several months following your divorce, it may be a sign that your child is stuck in depression, anxiety, or anger and could use some additional support. Watch for these warning signs of divorce-related depression or anxiety in kids:
Discuss these or other divorce-related warning-signs with your child's doctor, teachers, or consult a child therapist for guidance on coping with specific problems.Last updated or reviewed on February 24, 2023
Millions of readers rely on HelpGuide.org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives.Donate to HelpGuide.org today