Tips for Men Struggling to Cope with Divorce

A divorce is an emotional and tumultuous time in anyone's life. For some men, it can be harder than they let on. Here are some tips to help you if you're struggling with your divorce and moving on from your marriage.

Emotions you may be feeling during and after divorce


Tip: Give yourself time to process the news.

When you first learn about the divorce, it's normal to feel a sense of shock. Allow yourself time to process the information and accept that this is happening. You could try taking a walk, meditating, or any other activity that helps you clear your mind and gain perspective.


Tip: Seek professional help.

Denial is a common defense mechanism during a divorce, as it can be difficult to accept the reality of the situation. If you find yourself in denial, consider seeking professional help from a therapist or counselor who can guide you through the process of coming to terms with your feelings and the reality of the situation.


Tip: Practice self-forgiveness and self-compassion.

Guilt can arise from feeling responsible for the divorce or for causing pain to your former spouse and family. To cope with guilt, practice self-forgiveness and self-compassion. Remember that everyone makes mistakes, and it's important to learn from them and move forward. Journaling and talking to friends or a therapist can also help you work through these feelings.


Tip: Allow yourself to grieve.

Sadness is a natural response to the loss of a relationship. Allow yourself to grieve the end of your marriage by acknowledging your feelings and expressing them in healthy ways. This could include talking to friends and family, writing in a journal, or engaging in creative outlets like painting or playing music.


Tip: Channel your anger into positive activities.

Anger is another common emotion during a divorce. To cope, try to channel it into positive activities such as exercise, volunteering, or learning a new skill. This will not only help you release pent-up emotions, but it will also provide you with an opportunity for personal growth.


Tip: Reach out for support.

Depression may emerge during or after a divorce. If you experience symptoms of depression such as persistent sadness, a loss of interest in activities, or changes in appetite and sleep, reach out for support from friends, family, or a mental health professional.


Tip: Establish a support network, and engage in social activities.

Loneliness is a common emotion after a divorce as you adjust to life without your partner. To combat loneliness, establish a support network of friends and family, and engage in social activities that interest you. Joining clubs, attending community events, or taking up a new hobby can help you make new connections and reduce feelings of isolation.


Tip: Practice self-care, and focus on personal growth.

Aside from the specific emotions mentioned above, it's essential to practice self-care and focus on personal growth during this difficult time. This could include maintaining a healthy diet, exercising regularly, getting enough sleep, and practicing mindfulness or meditation. By prioritizing your well-being, you'll be better equipped to navigate the challenges of divorce and emerge stronger on the other side.

Read: How to Do Self-Care If You’re Not Into Self-Care


Tip: Address your fears head-on, and seek reassurance.

Fear is another common emotion men experience after a divorce. It can manifest in various ways, such as the fear of financial instability, fear of being alone, or fear of starting new relationships. To address these fears, identify what specifically worries you, and take steps to address those concerns. For example, if you're worried about your finances, create a budget, and consult with a financial advisor. If you're concerned about being alone or starting new relationships, consider joining social groups or engaging in activities that interest you.


Tip: Practice relaxation techniques, and focus on taking one step at a time.

Anxiety often accompanies the other emotions experienced during a divorce. It's important to acknowledge your anxiety and find healthy ways to cope with it. You might learn to use relaxation techniques such as deep breathing or meditation. You might focus on one task at a time, breaking larger tasks into smaller, manageable steps can prevent feelings of overwhelm.


Tip: Reflect on the lessons learned, and use them for personal growth.

Regret can surface as you reflect on the end of your marriage and any mistakes or missed opportunities that may have contributed to its demise. Instead of dwelling on these regrets, try to learn from them and apply those lessons to your future relationships and personal growth. This process can involve journaling, discussing your experiences with a therapist, or simply taking time for self-reflection.

Read: Journaling to Cope with Divorce and Other Major Life Transitions


Tip: Embrace the positive aspects of your new situation, and focus on rebuilding your life.

While many emotions associated with divorce are negative, some men might feel a sense of relief after an unhappy marriage. If you experience relief, embrace this feeling. Use it as motivation to rebuild your life and pursue happiness. Focus on the positive aspects of your new situation, such as your newfound freedom or opportunities for personal growth, and take steps to create a fulfilling life post-divorce.

Finding hope again

Acceptance is a crucial part of the healing process after a divorce. It's important to remember that reaching this stage takes time and requires working through the various stages of grief. These stages include denial, anger, bargaining, depression, and finally, acceptance. It's common for people to experience these stages in different orders and at different paces. Give yourself permission to grieve and work through these emotions at your own pace, knowing that acceptance will eventually come.

Additional tips

Here are some additional tips and outside resources to help you on your journey:

  • Educate yourself about the stages of grief. Understanding the stages of grief can help you identify your current emotional state and provide insight into how to move forward. There are numerous books, articles, and online resources available on this topic.
  • Join a support group. Connecting with others who are going through similar experiences can be incredibly helpful during this time. Look for local divorce support groups or online forums where you can share your feelings and learn from others' experiences.
  • Consider working with a divorce coach. A divorce coach is a professional who specializes in helping individuals navigate the emotional and logistical challenges of divorce. They can provide guidance, support, and practical advice to help you move forward.
  • Set goals for your future. Focusing on your personal growth and setting goals for your future can help shift your mindset from dwelling on the past to embracing new possibilities. This could include career goals, fitness aspirations, or personal development objectives.

At Hello Divorce, we’re here to support you through all aspects of your journey, from the legal to the emotional. Remember that healing from a divorce is a process, and acceptance will come as you work through the stages of grief. 

Suggested: What Are the Emotional Stages of Divorce?

Divorce Content Specialist & Lawyer
Divorce Strategy, Divorce Process, Legal Insights

Bryan is a non-practicing lawyer, HR consultant, and legal content writer. With nearly 20 years of experience in the legal field, he has a deep understanding of family and employment laws. His goal is to provide readers with clear and accessible information about the law, and to help people succeed by providing them with the knowledge and tools they need to navigate the legal landscape. Bryan lives in Orlando, Florida.