Posted on February 10, 2019 by

By:  Janice Della Badia

Therapist & Coach

February 2019


(or, Don’t just sit there, smile!)

There are two types of endings to relationships – first, the one that you knew was coming, maybe you were the one to end it…and the second, the one that comes by complete surprise!   (But, was it really a surprise when you think and reflect?)

The way I see it, you have several choices.  You can be angry and vengeful (which I don’t recommend), you can be depressed and isolate (also not a good idea), or you can mourn the loss in a healthy way, and choose to become whomever you please.

The angry/vengeful response does a few things:  it chews up your assets; it makes you unpleasant to be around; it creates stress which will negatively affect your immune system, and ultimately make you sick.  Depressed, isolate.  Well, at first, you may be sad, depressed, not want to be around others.   This will also impact your immune system, make you unhealthy mentally and physically.  Neither of these options serves any purpose – for you.

Sudden break-ups come with the “shock” and disbelief and your heart demands you find out complete details as to “why.”  Don’t give in to it.  Usually knowing the details causes more pain, hurt, resentment – heavy burdens for you to carry, indeed.   Maybe you found something unexpected and you are the one asking to end the relationship – again, will it help you to know all of the details, to create that mental image in your head, to take up space and drain you of energy.   Absolutely not.

Working through your pain, worry, fear, anxiety, sadness, and becoming the fully-functioning, motivated, determined person you can be is what matters, is what helps.  This is your jumping off point to change.  It’s up to you if you want that change to be positive or negative.  I think you choose positive, am I right?

What matters is you, and how you decide what is best for you and your family.  It’s important for you to remember all of the things you like to do.  To become what you choose.  You now have opportunities open to you that you may not have even considered before – it can be an adventure to find out who you are, where you are going, living the life you’ve wanted to live, choosing to become…

But, your first step must be SELF CARE.   It is THE most important thing to do for yourself, for your family, and for your mental and physical health.   Everyone needs self-care, and no, it isn’t selfish [you’re not caring for yourself because you don’t care about anyone else after all].  You’ve heard the saying, if you can’t take care of yourself, you can’t take care of anything (including the things that are important to you such as maybe your kids).

Take some time for you every day.  Ten, 15, 20 minutes…Meditate, walk, listen to music, take a yoga class!  Keep a gratitude journal.  There is research that claims writing a gratitude journal will take the focus off the negative, and gets you thinking about what the good. Good in you, good in your world, good in your family, and so on.  It can change brain chemistry, and like so many other simple things can actually improve your outlook.  Keep it simple, make the list long or short, doesn’t matter, just make it.  It doesn’t have to be earth-shaking, it can be as common as walking into a bakery and inhaling the wonderful smells, or a call from a friend or family member.   Gratitude takes many forms, if we just pay a little attention, we’re always surprised how much good there is in our lives.

And smile.  Yes, I said smile.  Now don’t click off this blog, Why would I ask you to smile when you’re so stressed, so angry, so worried, scared?  Because the physical act of smiling does actually trigger endorphins, serotonin, and other neurotransmitters in the brain, creates messaging to the brain to elevate the mood.  Smile, your brain is waiting to feel better!

Another important thing to do for yourself is to make sure you make a plan to do at least one enjoyable thing each weekend.  Do NOT stay at home and isolate.   Nowhere to go?  Nonsense!   Check out different social websites, such as  There are a thousand activities (some you’ve never thought of I’m sure) with people just like you – alone and looking for something to do.   Get a manicure, a pedicure, take a drive to the beach or the mountains.   But get out there and do something fun!  I guarantee you’ll feel a lot better!

Exercise.   I know, I know.  We’re all so busy, who has time?   Check out some of the new apps on your smartphone.  There are hundreds that offer exercises using your own body weight, that you can do while you watch TV or listen to music.   Cardio is important, so please try to make some time to take a walk – even for 10 minutes a few times each week.   Again, exercise releases the good hormones and neurotransmitters, helps with focus and concentration, relieves tension, and elevates moods — I promise!

Eat healthily, limit fatty  or sugary foods.   Limit alcohol.   When we’re stressed we want things that will make us feel better.   Sugar, alcohol, fried foods – the pleasure is short-lived.   When your blood sugar drops, you become tired, maybe a bit irritable.  That 5 seconds of pleasure produces hours of low energy and possibly nausea.

If you have younger children at home, make sure they stay active as well.   Have their friends over, play sports, go to a movie.   But remember, your children are not your confidant(s).   They don’t need to know all that is happening in your divorce – it makes them feel unsafe, worried, scared.   Boundaries are so very important at this time, no matter how angry or frustrating your kids’ father/mother may be.

Having a trained divorce coach help you through this time can help relieve stress, worries, and concerns.   A coach can help you stay grounded, minimize the time you speak with the lawyer, and help you to follow through, avoid roadblocks and be there for you when you need support. Many divorce coaches can help before, during AND after the divorce, depending on your needs.  Post-divorce, the coach can assist with setting new goals, and support you while you build your new life.

If you can’t seem to shake the sadness, the stress, and maybe need a different type of support, seeing a therapist can be the best thing you ever do for yourself – it is a sign of health to ask for help, and I know you are a healthy minded person.  A therapist that will work with you on building your strengths, finding solutions, and helping you learn to manage your day-to-day challenges will help you work through all of the painful feelings that may be overwhelming you.

Remember, you are not what happened to you, but what you choose to become.  [Carl Jung]


Suggested Books, Articles and More


Self-Care JournalA Guide for Remembering the Things You Like to Do: By Free Period Stress**

 The Big Leap, Hendricks, Gay. [2009]

Getting Past Your BreakupHow to Turn a Devastating Loss into the Best Thing That Ever Happened to You, by Elliott, Susan [2009]

The Co-Parenting Survival Guide: Letting Go of Conflict After a Difficult Divorce: by Elizabeth Thayer Ph.D. and Jeffrey Zimmerman Ph.D. [2001]

Divorce – The Middle-Aged Man’s Survival Guide, Richard, Zachary [2014]

 Rewriting Your Happily Ever After: A Midlife Divorce Survival Guide for Modern Women:  Adkins, Diane [2012]


NOTE:  There are many types of gratitude journals in bookstores, on Amazon, in Staples, etc.   Find one that suits you.   I find when first starting, the simpler the better!  There are many out there, half the fun is finding the one that speaks to you!

**I found this little jewel at Staples (believe it or not).  I’ve also seen it on Amazon.


Posted on October 24, 2018 by

October 23, 2018

by:   Janice Della Badia, LCSW

      Psychotherapist, Collaborative Law Divorce and Life Coach



…especially, when a long-term relationship or marriage is coming to an end.

You may be struggling (or have struggled) with the decision to separate and/or divorce.   Some try to work it out, on their own, with a counselor or coach.  Some are not given a choice, their spouse/partner have decided for them and then it’s laid at their feet whether they like it or not.  For some, it is by mutual agreement (but not necessarily amicable).

Whether you are 25 or 75 the process of separation and/or divorce is stressful, and a very difficult period in life.  The transition from being husband or wife to being “divorced and single” can be a painful transition.   You may be thinking, “but he/she is (was) my soul mate!”  Perhaps you were considering the process yourself due to the conflict in your marriage, but now he or she has “beat you to the punch.” Essentially, when you get down to it, you realize there is a great deal of strain in your relationship, and it doesn’t seem to be getting any better no matter how much you try to please your spouse/partner.   Attitudes change.   Physical and emotional affection has subsided or just became non-existent.

You may ask yourself, “now, what do I do?”   “Do I need a lawyer?”   “Should I call my in-laws?”  “I don’t have any money for a lawyer or a mediator, so what do I do now?” The one that seems to create considerable stress and worry, “How do I tell the kids?” [if they’re young and at home; or grown and on their own, it doesn’t seem to make any difference.]

Perhaps your children are younger and living at home, you try to resist showing your feelings, especially anger, but it seems to just pop out from time-to-time.   When your kids are out of the house, living on their own, maybe even with their own families, it may be hard to resist using them as a confidant.  Boundaries.   Your kids, old or young, love your spouse and you.   A good way to invite your child’s resentment is to “bad mouth” their mom or dad, whether they are 5 or 45.

OK, so you’ve depleted your friends, they’re starting to avoid you, because every time you see or speak with them, it’s about your divorce, and how angry or hurt you are with your soon-to-be-ex-spouse.   Your family, while they may be firmly “on your side,” may be too close to offer objective advice.   What about your mutual friends, you know the people you and your soon-to-be-ex-spouse are both friendly with?   My theory is, you cannot sit on both sides of the table.   Your mutual friends may make a choice, and if they choose your soon-to-be-ex-spouse, that can be another wound that is difficult to cope with.

Support is paramount at this time.  If your support system is thin, build it up.  Having support is just as important as making the decision to divorce, or to learn how to cope with the pain and stress from the ending of the relationship.  Do you need a therapist?  A coach?  A support group?  Frankly, depending on what your needs are will determine whether you are best served by a therapist or a coach.  Combining a peer divorce support group with your work with a coach or therapist will help you to learn to manage the stress of this process in a healthier way, a less stressful manner and help you move forward that much more quickly.

Some men are uncomfortable sharing thoughts, feelings, worries or concerns.   For many of you, its not something that comes easy, and may make you feel uncomfortable. Yet, gentlemen, if you don’t know what to do, then what do you do?  You are hurt and anxious but are concerned you may look weak or emotional.   Many men who may be experiencing divorce or separation are more likely not to ask for help.  But, listen, going it alone doesn’t make you “manly” and using the support from a group doesn’t make you “weak.”   Finding a “date” is not the answer either.  [although I know a number of men who have done just that and found they had made a very big mistake!)

Using a support group makes you a human being, not weak or foolish.  It makes you practical.   It’ll help you develop insight you may not have had before, and that’s always positive.

Here’s another thing, it doesn’t necessarily have to be a “psychotherapy” group. Peer support groups can be just the thing the doctor ordered!


A psychotherapy group is run by a therapist.  The other people in the group (patients) are generally experiencing symptoms of a more significant depression, anxiety or worse, and require a higher level of care than that of a peer support group.

While you may be feeling down, not sleeping well, and are having difficulty concentrating because the stress of the divorce is a bit overwhelming, you may not require a formal psychotherapy group.  If you’re unsure, book an appointment with a therapist and tell them your concerns.   The therapist will tell you whether you need a therapist, a psychotherapy group, both, or some coaching and peer support.

A peer support group is informal, generally started by people like yourself who just wanted to get together with others who were divorced, divorcing or separated, so they could receive support, and give support.   One resource for finding such groups would be, a social networking site that offers hundreds of activities, including peer support groups.

Speaking with others who are in the same or a similar place, or have experienced divorce may help you understand what to expect.  Talking with your peers may help you feel less worried or frightened.  You need and want someone who understands your worries, fears, anger, sadness.  Someone who also doesn’t sleep well because of stress.

Whether you wanted the divorce or not, you’ll need to mourn the death of the relationship. Some people might say, “why are you so sad, I thought you said he was a big jerk?”  Or, “Why do you keep talking about her, I thought you said you were glad to be rid of her?”  It’s natural to mourn, it’s a necessity.   A peer support group can offer you compassion and understanding during this difficult time.

If I’ve convinced you to seek out a peer support group, I just want to caution you to be sure it is an actual support group, where you’ll sit and talk and listen to your peers.   There are some groups that may call themselves “divorce support” but in actuality, it is more a social group or even a singles group where people gather to meet someone to date.   There’s nothing wrong with that, but if you need genuine support, you need the peer divorce support group.  So read the group descriptions carefully.


Remember earlier I mentioned some people are hungry for love and compassion, they have an idea that “dating” is the way to get it.    Your age doesn’t matter, you could be 25 or 65, you and the rest of the world’s population want to be loved and cared about.

Just beware…that’s an external fix.   What I mean is if another person seems to give you with the love and caring you believe you need and want, they can also take it away.  Relying on someone other than yourself to restore you to a time and place where you felt safe and loved, can be a very serious misstep.   Learn to love and respect yourself, that no one can take away, you own it!

Not sure how that works, owning your sense of self?  Engage a therapist or a coach to help you through it, and supplement it with a peer support group.  You will learn healthy coping skills, and ways to relieve your stress, and maybe even sleep better that night!

With good support, you will not just survive, you will thrive.  Yes, thrive!  You may hope someone out there will rescue you from all of this insanity, but as much as I hate to burst your bubble, there’s no one.  Not your best friend, not your lawyer, not your coach.   Learning to care for yourself, now that’s the ticket!

Redefining yourself means you need to know yourself. You’ve been a wife, or husband, mother or father, sister, brother, a busy working professional, or a stay-at-home parent managing the day-to-day business of your home, your kids, your spouse or partner for many years.   Divorce and/or separation is a challenging transition.  Finding out who you are and coping with this transition will take time, reflection and support.   I guarantee you will come out the other side stronger, more confident, smarter and of course, extremely beautiful (or handsome)!


I could tell you not to worry, but you know yourself best, and worry you will.   Just don’t worry yourself sick!   Get out there, talk to people in the peer support group.  Ask your lawyer, therapist or coach if they’ve heard of any groups that have helped clients, they have worked with previously.   Get some exercise, even if it’s only a 10-minute walk every day.   Lay off the candy, salty snacks, and eat plenty of fruit and veggies.  Minimize alcohol.   I know, you don’t usually drink alcohol, and if you don’t that’s great.  If you do, understand this, alcohol is a depressant, it’ll negatively affect you emotionally, disrupt your sleep, affect your ability to think through the important matters you need to think on now, and your ability to help your coach, lawyer, mediator, etc., to help you.

You’re going to thrive, so get going!


NOTE:  If you think you would like to consult with a therapist, but don’t know of one, give your health insurance carrier a call and ask them for a list of providers in your area.   Psychology Today has a great website where you can choose your own therapist.  If you have out of network benefits, you may be able to choose which provider to use whether they accept your insurance or not.


With each blog, I’ll  offer some readings you may find helpful in understanding the topic of the blog.  Here are some that may help you understand the transition your working through now.

Novak, Janelle (2015) How to Move On After a Divorce: An Essential Guide to Coping with Divorce, Moving On, and Creating a Happy New Life

Devine, Megan (2017) It’s OK, That You’re Not OK – Meeting Grief and Loss in a Culture That Doesn’t Understand

Elliott, Susan J.  (2009) Getting Past Your Breakup: How to Turn a Devastating Loss into the Best Thing That Ever Happened to You

Blackwood, R.L. (2011) A Man’s Guide To Surviving Divorce: How To Cope & Move On With Life

**Eddy, Bill  (2010) Don’t Alienate the Kids! Raising Resilient Children While Avoiding High Conflict Divorce

Stoner, Katherine (2018) Divorce Without Court: A Guide to Mediation and Collaborative Divorce 

Reynolds, Lisa Rene &Hyer, James L. (2017) Parenting through Divorce: Helping Your Children Thrive During and After the Split

**BILL EDDY has written at least a half dozen books on divorce, mediation, and dealing with high conflict people.  His writings are a great resource for anyone who is in the process of divorce.

Helpful websites/resources [1]

Psychology Today blogs on parenting and co-parenting

[1] I am not affiliated nor do I endorse any book or website noted.   These are offered as resources or “jumping off” point.   Use of a Parenting Coordinator, Mediator or family therapist are excellent if you wish to resolve parenting/co-parenting issues.


What is Choosing to Become?

Posted on June 6, 2018 by

What is Choosing to Become?

What does Carl Jung have to do with my website? What is Choosing to Become…what does that mean? Inquiring minds want to know! The following quote illustrates my philosophy of coaching, therapy and life:

“I am not what happened to me, I am what I chose to become” — Carl Jung

Lets face it, choosing who you are, rather than living your life as an outcome of your past, is our ultimate goal, our personal nirvana, the way, our ultimate chi — our life force.

Sounds a little “new agey?” Maybe. A little bit hokey? Maybe. Yet, isn’t that what most of us want: to be whole, to understand and empower ourselves so we can become the person we want to be? To be that person we knew we could be — the one in there who speaks to us, you know who he or she is — all you have to do is choose.

Carl Jung developed his theories and became the father of analytical psychology [not to be confused with Freud’s psychoanalysis] in the earlier part of the 20th century. Although Jung studied with Freud, they parted company when Jung disagreed with Freud about one’s life being determined by one’s past. Instead, Jung believed that one may change one’s life if he or she would take the time to explore their own thoughts, dreams, spirituality, and so on. To individuate. The process assists the conscious mind to communicate with the unconscious mind — that part of our psyche not developed from experience, but from deep within ourselves, the core of what we are, our self.

Once we hear, listen to, and learn the self, we define and understand how our level of energy either boosts us forward, or has been holding us back. The stuff that befuddled us — in life, situations, relationships — becomes clear. With this clarity, we understand that what we may have thought was impossible becomes possible. We choose to become what we wish, not what the world thinks, what we may have been told we are or should be, and especially not that little gremlin (super ego) whispering silly negativity in our ear.

If coaching is the best method to assist and support you on your journey, you will have a goal. If there are some stumbling blocks you may need to work through and therapy may be the better process at this point in time, isn’t there a goal to be achieved? This is why my firm belief is wherever you are in life, whichever process is best for you, the end result is that you achieve, you chose to become. Though the methods of coaching and therapy differ, the end result is you can become that amazing leader, you can re-train your brain and take the driver’s seat when things become stressful, worrisome. You can rid your self of doubt and develop your confidence.

Marcia Reynolds, in her book Outsmart Your Brain said it well: “It’s time you learn how to corral your mind into paying attention to the world going on in front of you.”

When you make a choice to take one job over another, to date this person rather than the other, to turn left instead of right, you discover and recognize where you are in this moment and determine where you wish to be tomorrow, next month, next year. You have started your journey — you have made a choice to become.

There is nothing we can change about yesterday. We can plan for tomorrow but then again, no one knows what tomorrow will bring. It is only what you have in front of you — in the here and now — that really matters.

I believe Jung was telling us we can use all of ourselves, our collective conscious to learn who we are, and where we want to be. Nothing is predetermined. There may be destiny, but only that which you create for yourself — from your dreams, from your instincts, from your inner most beliefs.

When Jung said you are not what happened to you, you are what you chose to become, he was telling us, this is your time, the present.

A very good friend of mine likes to remind me, “if not now, when?”

“Now, Voyager, sail thou forth, to seek and find.” — Walt Whitman