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Divorce Anxiety Is A Real Thing · Reflect Reclaim & Liberate - with Sallyanne Hartnell

• 0:01
  SPEAKER_00: Welcome to Reflect, Reclaim and Liberate, a podcast covering all things relationships, separation, and divorce.
• 0:09
  SPEAKER_00: How to create healthy, happy, fulfilling relationships without sacrificing any part of yourself.
• 0:15
  SPEAKER_00: Supporting anyone feeling challenged in their relationship or marriage.
• 0:19
  SPEAKER_00: These are confidential conversations for you if you're navigating separation, divorce, or reorganising life afterwards.
• 0:27
  SPEAKER_00: Decide whether to stay or leave a relationship or marriage, divorce with less drama, and consciously choose what's next for you.
• 0:36
  SPEAKER_00: I acknowledge the traditional owners of the land on which this podcast is recorded, the Warrantry people of the Kulman Nation, and pay my respects to their elders, past, present, and emerging.
• 0:46
  SPEAKER_00: I acknowledge them as the original storytellers of this land.
• 0:49
  SPEAKER_00: Welcome to this week's episode of Reflect, Plain, and Liberate all about anxiety, specifically the anxiety that is triggered when navigating separation andor divorce.
• 1:03
  SPEAKER_00: Divorce anxiety is a real term.
• 1:05
  SPEAKER_00: It's the term that we give to the intense feelings of worry, fear, the rumination, the circular thoughts that we can experience when navigating separation or divorce.
• 1:19
  SPEAKER_00: And as with any anxiety, it will include mental, emotional responses, but also a physical, a physiological response.
• 1:30
  SPEAKER_00: Now divorce and all that it brings can be so destabilizing.
• 1:35
  SPEAKER_00: It brings so much change and uncertainty that really it would be surprising if it didn't trigger anxiety, at least at some points in the journey.
• 1:44
  SPEAKER_00: Change and unknown situations are something that we dislike and tend to avoid as humans.
• 1:51
  SPEAKER_00: We like to stay in our comfort zone.
• 1:53
  SPEAKER_00: And with divorce, almost every aspect of life, from our children's reaction and well-being to the house and the home, work, finances, even friends and social networks, everything, every aspect of life is touched and impacted and becomes uncertain.
• 2:11
  SPEAKER_00: So we are tipped into fight, flight, freeze, that reaction that we have as humans to perceived threat.
• 2:20
  SPEAKER_00: And we're in a constant state of activation, constantly activated, triggered, on high alert, a little bit like the mere cats on patrol, in a constant state of vigilance, waiting for the next thing, waiting for the next thing to land.
• 2:35
  SPEAKER_00: And it's particularly so if the if your separation divorce is relatively high conflict or tricky and it's you know challenging to navigate.
• 2:47
  SPEAKER_00: You don't know what's coming from the other side.
• 2:49
  SPEAKER_00: There's not open lines of communication between the two of you.
• 2:53
  SPEAKER_00: So you are actually physic really waiting for that next thing to land.
• 2:58
  SPEAKER_00: You are in a fight, flight, freeze, fawn, constant state of high alert, hypervigilance to threat, worried, stressed, anxious all the time, and it's exhausting.
• 3:10
  SPEAKER_00: It is also quite normal to feel anxiety because you, while perhaps not physically under threat, although that may be the case for some of you, your well-being is threatened, your lifestyle is threatened, your hopes, dreams for the future is threatened.
• 3:33
  SPEAKER_00: So while it may not be a direct physical threat to you to you and your well-being, your life is shifting, changing.
• 3:43
  SPEAKER_00: So I really wanted to address this, and it was something that um landed in my inbox, in my DMs, as a request from one of you.
• 3:53
  SPEAKER_00: So I hope that this episode supports you.
• 3:58
  SPEAKER_00: What I want to do is start with the basics, the symptoms of anxiety, because sometimes we can overlook these symptoms and dismiss them or think that they are something other than a manifestation of our anxiety.
• 4:15
  SPEAKER_00: So physical symptoms can include, you know, elevated breathing rate or shallow breathing, an increased heart rate, erasing heart, increased muscular tension, you know, often clenched fist, clenched jaw, in your shoulders, which then can manifest in headaches.
• 4:32
  SPEAKER_00: It might show up for you in stomach issues, disturbed digestion.
• 4:37
  SPEAKER_00: There might be fatigue, exhaustion, disrupted sleep, or insomnia is a classic sign, and I see it a lot with my clients, and it's something we work on a lot.
• 4:49
  SPEAKER_00: You know, it might be other things like feeling a lump in your throat, butterflies in your stomach, that general sense of restlessness or agitation that can make it difficult to sit still.
• 5:00
  SPEAKER_00: They are all symptoms and physical symptoms of anxiety.
• 5:04
  SPEAKER_00: Then there are the more emotional symptoms, you know, feelings of perhaps fear or dread, sadness, anger, irritability, all common.
• 5:13
  SPEAKER_00: You might find yourself reacting really strongly to seemingly small things, triggering seemingly small events or things, often your kids, um, triggering really big emotional responses that seem out of proportion, you know, bursting into tears, raging with anger at something that's seemingly not a very big deal at all.
• 5:39
  SPEAKER_00: For some, anxiety can escalate to and to manifest in panic attacks, which can be incredibly distressing and frightening.
• 5:49
  SPEAKER_00: The recently released Pixar movie Inside Out 2 gives a very accurate, very real portrayal of what a panic attack looks and feels like.
• 6:02
  SPEAKER_00: Um so if you if you see it, watch for the panic attack.
• 6:07
  SPEAKER_00: Um, and I hope you never experience one.
• 6:09
  SPEAKER_00: But if you do, know that it is a manifestation of anxiety.
• 6:13
  SPEAKER_00: There are also cognitive symptoms of anxiety, difficulty concentrating, racing thoughts, constant worry, negative and spiraling thinking patterns, that circular mouse wheel of thought patterns that you can't you can't seem to get off or get through.
• 6:33
  SPEAKER_00: Um, perhaps sometimes indecisiveness and inability to make even the smallest decision like what to have for dinner.
• 6:41
  SPEAKER_00: You might also have negative thoughts about the future, the divorce process itself, um, perhaps even you, negative thoughts about yourself, lots of cognitive symptoms of anxiety.
• 6:55
  SPEAKER_00: There are also behavioural symptoms, and specifically, I want to speak to the fact that anxiety often pushes us to um to seek out numbing strategies, which are, yeah, sure, they block it out in the short term, but they're not necessarily helpful, healthy, or productive in the longer term.
• 7:19
  SPEAKER_00: And I am talking about, yes, alcohol, drugs, um, whatever your numbing strategy of choice is, it could be obsessive scrolling on social media, it could also be withdrawal from social activities.
• 7:33
  SPEAKER_00: Anxiety can lead to avoidance, avoidance of certain people or places, procrastination, as I said before, inability to make a decision, but just that procrastination.
• 7:45
  SPEAKER_00: Um, and I think I mentioned before earlier, you know, changes in appetite.
• 7:50
  SPEAKER_00: Yes, changes in digestion, but changes in appetite as well.
• 7:54
  SPEAKER_00: So, watch for those behavioural symptoms in yourself or in other people if you are supporting people that you know and love through separation and divorce.
• 8:03
  SPEAKER_00: All of this stuff is normal and commonly experienced at various times when one is going through something so huge as separation and divorce.
• 8:14
  SPEAKER_00: So if you recognize yourself in any of those symptoms or strategies, know that you're not alone.
• 8:22
  SPEAKER_00: And yes, it's hard, but it's not uncommon, and there's actually nothing wrong with you.
• 8:28
  SPEAKER_00: We can build some strategies for you to manage your anxiety and to dial it down so that you can move through it in healthier ways.
• 8:36
  SPEAKER_00: Considering, as I said earlier, the impact of a divorce, anxiety showing up on the regular while you're moving through it, navigating it, negotiating, mediating, perhaps you're in court, it really isn't surprising, right?
• 8:49
  SPEAKER_00: And if this is your experience, it's an indication of the importance of developing some healthy coping strategies.
• 8:58
  SPEAKER_00: You are going through an exceptionally challenging life-altering event.
• 9:03
  SPEAKER_00: So anxiety is really a normal expected response.
• 9:08
  SPEAKER_00: But let's talk about dealing with it.
• 9:11
  SPEAKER_00: I mentioned earlier numbing strategies, and yes, while they're great in the short term, not so great long term, and actually not healthy or productive in dealing with your anxiety.
• 9:21
  SPEAKER_00: It's just putting a lid on it and pushing it down, and it will come back and bite you at some point.
• 9:26
  SPEAKER_00: You know, the only way out is through.
• 9:28
  SPEAKER_00: Yes, it's hard, yes, it's overwhelming, yes, it's scary, and the fear will cause uncertainty and trigger anxiety, and you will get through this.
• 9:38
  SPEAKER_00: There is an endpoint to the separation process, the divorce process.
• 9:45
  SPEAKER_00: So, dealing with anxiety if it's showing up for you.
• 9:49
  SPEAKER_00: Let's start by saying check in with your GP.
• 9:53
  SPEAKER_00: If you don't have a GP, now is a great time to ask friends and family members for recommendations and get a great GP on your team.
• 10:02
  SPEAKER_00: Go have a general checkup, flag what you're going through and flag your anxiety.
• 10:08
  SPEAKER_00: The GP can run you through an anxiety and depression scale and then monitor you over time.
• 10:14
  SPEAKER_00: And it may be, it may be that for you, medication is part of the management for your anxiety.
• 10:21
  SPEAKER_00: It is just one option.
• 10:22
  SPEAKER_00: But have a GP on your team so they are watching, monitoring, and tracking your symptoms and your anxiety across time.
• 10:33
  SPEAKER_00: Let's start really simply.
• 10:36
  SPEAKER_00: Anxiety loves routine.
• 10:39
  SPEAKER_00: So maintaining a routine is going to be really important.
• 10:43
  SPEAKER_00: Establish a daily and weekly routine that can provide you with a sense of normalcy, a sense of control during what is a crazy bonkers destabilizing time.
• 10:56
  SPEAKER_00: Have your routine and try as much as you can to stick to it.
• 11:00
  SPEAKER_00: Make it simple, keep it simple.
• 11:02
  SPEAKER_00: I'm talking good healthy food.
• 11:05
  SPEAKER_00: Simple food, healthy food.
• 11:08
  SPEAKER_00: Sleep is crucial and it is the first thing, if your sleep is disturbed, it's the first thing you need to address.
• 11:16
  SPEAKER_00: Without decent, healthy sleep, none of the other stuff will work as well as it possibly can.
• 11:23
  SPEAKER_00: So whatever you need to do to get yourself some sleep, make that your number one priority.
• 11:28
  SPEAKER_00: It can also be something that you talk with your GP about.
• 11:31
  SPEAKER_00: And again, medication on the short in the short term or medium term or whatever term you need it for is one option.
• 11:40
  SPEAKER_00: Regular exercise, whatever that looks like for you, whether it's running 10Ks, swimming laps, walking, yoga, stretching, dancing, don't care what it is, but build some regular physical exercise into your routine.
• 11:55
  SPEAKER_00: It can help reduce anxiety and improve mood and also help you sleep better.
• 12:01
  SPEAKER_00: So the combination of exercise and routine, set a good healthy sleep routine and stick to it.
• 12:08
  SPEAKER_00: Exercise and sleep well.
• 12:10
  SPEAKER_00: That's a basic start to managing anxiety at any point in time.
• 12:15
  SPEAKER_00: But right now we're talking about while you're navigating separation, divorce.
• 12:19
  SPEAKER_00: Be mindful of your inputs.
• 12:21
  SPEAKER_00: And yes, I'm talking food, yes, I'm talking alcohol, yes, I'm talking drugs, whatever is on your radar.
• 12:28
  SPEAKER_00: I'm also talking water, I'm also talking other inputs like what you watch, what you listen to, what you read.
• 12:37
  SPEAKER_00: The media.
• 12:38
  SPEAKER_00: The media isn't always supportive of a calm, regulated nervous system.
• 12:43
  SPEAKER_00: So be really mindful what you're ingesting via screens and audio and choose wisely.
• 12:50
  SPEAKER_00: I always say choose to soothe, like choose things that you know will dial down your nervous system rather than ramp it up, particularly at night time.
• 13:03
  SPEAKER_00: The next thing I want to talk about is creating emotional safety for yourself.
• 13:09
  SPEAKER_00: How to create emotional safety for yourself.
• 13:12
  SPEAKER_00: There's a whole episode uh a couple of weeks early, a couple of weeks prior to this one around creating emotional safety.
• 13:20
  SPEAKER_00: Whatever that looks like for you, it's really important in building that into not just when you feel most anxious, but every single day.
• 13:29
  SPEAKER_00: Practicing it when you aren't quite so anxious, so that when the anxiety ramps up, you know you have strategies, tips, and tricks to dial it back down.
• 13:40
  SPEAKER_00: So know how to create emotional safety for yourself.
• 13:45
  SPEAKER_00: Some simple practices to create emotional safety because now is not the time for complication, right?
• 13:52
  SPEAKER_00: Now, not the time for complicated practice.
• 13:54
  SPEAKER_00: You want simple things that you can access and tap into quickly.
• 13:59
  SPEAKER_00: Humming is a really simple one.
• 14:01
  SPEAKER_00: There's lots of research that indicates a simple hum can help you circuit break anxiety.
• 14:10
  SPEAKER_00: Um, so using humming or tapping or giving yourself a hug, um, cold water can be really helpful.
• 14:19
  SPEAKER_00: Hands under the cold tap, cold washer on the back of cold face washer on the back of your neck or cloth on the back of your neck to bring yourself back to the present and also breathing.
• 14:31
  SPEAKER_00: So slow deep breaths is a simple way, great way to bring your nervous system back into a more regulated state.
• 14:40
  SPEAKER_00: Or box breathing, where you breathe in for four, hold for four, exhale for a count of four, pause for a count of four, and you repeat.
• 14:50
  SPEAKER_00: Another really simple technique to help regulate your nervous system, dial down your anxiety is what we call grounding.
• 14:58
  SPEAKER_00: Bare feet on the ground.
• 15:00
  SPEAKER_00: Yes, it sounds a bit woo-woo, but it's not.
• 15:03
  SPEAKER_00: Research shows that it dials down your nervous system reactivity and eases anxiety.
• 15:09
  SPEAKER_00: So bare feet on the ground, yes, even in the winter, can be really helpful and useful.
• 15:17
  SPEAKER_00: Meditation is my next tip.
• 15:20
  SPEAKER_00: Build a meditation practice.
• 15:23
  SPEAKER_00: If the things I'm talking about in this podcast episode are resonating with you and you want to explore deeper support with me, you can book a free intro call via the link in the show notes.
• 15:32
  SPEAKER_00: You can also sign up for the wait list for my group coaching program Decide and Thrive, so you will be first to know when I next launch that program.
• 15:44
  SPEAKER_00: There's no point starting a meditation when you are so highly activated and anxious that you can't even think straight.
• 15:53
  SPEAKER_00: You need to start slowly and start when you are more calm.
• 15:57
  SPEAKER_00: Start with a short practice and build it up.
• 16:00
  SPEAKER_00: It's like anything.
• 16:02
  SPEAKER_00: If you if you were to run out onto basketball court and expect to, you know, shoot a basket having never practiced it in a really high pressure game, you're not going to be able to do it necessarily.
• 16:15
  SPEAKER_00: So you need to start gently and slowly learn how to shoot the basket.
• 16:20
  SPEAKER_00: That's the same with meditation.
• 16:22
  SPEAKER_00: Learn how to meditate in lower or less agitated states so that when your anxiety rises up, you have it as a tool.
• 16:30
  SPEAKER_00: Even if all you're doing is sitting still on the floor for five minutes, it is still doing you some good.
• 16:38
  SPEAKER_00: As my meditation practice teacher tells me, something good always happens when we meditate.
• 16:43
  SPEAKER_00: So even if you think you're crap at it or you're sitting there thinking this is not doing anything, this is not doing anything, just persist.
• 16:50
  SPEAKER_00: Build it in to your daily routine, even if, as I said, it's five minutes a day.
• 16:56
  SPEAKER_00: Or if meditation is not for you, perhaps it's music, white noise, binaural beats.
• 17:01
  SPEAKER_00: Check out Insight Timer or one of those apps like Calm, wherever you access your meditations, there will be music options that you can use that help dial down the physiological as well as the emotional symptoms reactions of anxiety.
• 17:20
  SPEAKER_00: Another really simple practice is mindfulness.
• 17:23
  SPEAKER_00: When you feel that anxiety rising up, a simple mindfulness practice, such as three things that I can see, three things I can taste, three things I can touch, three things I can hear.
• 17:36
  SPEAKER_00: It just brings you back to the moment and helps dial down that reactivity.
• 17:42
  SPEAKER_00: I also really encourage you to listen to your body.
• 17:46
  SPEAKER_00: Acknowledge what you're feeling physically, and then what's underneath that physical?
• 17:52
  SPEAKER_00: Remember, this response is about feeling threat as well as spiraling in our head into the what-ifs of some imagined future, right?
• 18:03
  SPEAKER_00: That's anxiety.
• 18:04
  SPEAKER_00: It's about feeling threatened and trying to control where we are so that we don't feel so threatened.
• 18:11
  SPEAKER_00: So, can you listen to your body?
• 18:14
  SPEAKER_00: What is it telling you and what's underneath that physical symptom?
• 18:20
  SPEAKER_00: What's underneath the physical?
• 18:21
  SPEAKER_00: Can you calm your thoughts or tap into your thoughts?
• 18:25
  SPEAKER_00: Get curious with your thoughts if you can't calm them.
• 18:28
  SPEAKER_00: What am I thinking?
• 18:29
  SPEAKER_00: What am I feeling?
• 18:31
  SPEAKER_00: Is this real or is it a survival story?
• 18:35
  SPEAKER_00: Is what I'm feeling threatened by real?
• 18:39
  SPEAKER_00: And going back to emotional safety, how can I, what does safety feel like in my body, and how can I create a little bit of that feeling for myself right now?
• 18:50
  SPEAKER_00: So trying to circuit break that spiral, spiraling thinking by tapping into what am I feeling in my body?
• 18:58
  SPEAKER_00: What does my body need?
• 18:59
  SPEAKER_00: How can I change the way I'm thinking about this?
• 19:02
  SPEAKER_00: Also think about your inner voice.
• 19:05
  SPEAKER_00: We all have an inner voice, right?
• 19:07
  SPEAKER_00: That inner dialogue that's running in your head.
• 19:10
  SPEAKER_00: Get curious about that.
• 19:12
  SPEAKER_00: Who is showing up here and what are they saying?
• 19:15
  SPEAKER_00: Because the inner voice is also part of our protection mechanism.
• 19:21
  SPEAKER_00: They're part of keeping us safe from threat, part of keeping us in our comfort zone.
• 19:25
  SPEAKER_00: So, what's the voice saying?
• 19:28
  SPEAKER_00: Who is that voice?
• 19:29
  SPEAKER_00: How is it showing up?
• 19:32
  SPEAKER_00: What are they saying?
• 19:33
  SPEAKER_00: And is it helpful?
• 19:34
  SPEAKER_00: How can you shift or change or dial down that inner voice?
• 19:38
  SPEAKER_00: Again, there's an older podcast episode where I talk a lot about inner critic and how to dial that down, which might be useful for you to go back and listen to if this is part of your experience of anxiety, that loud inner chatter telling you all sorts of things.
• 19:56
  SPEAKER_00: Also think about what you can do, what you know works for you to self-soothe, to offer yourself some empathy, some self-compassion, because that voice of anxiety is loud, and as I said, it's driven by fear, it's trying to protect us, but it's not always helpful, right?
• 20:16
  SPEAKER_00: So asking, what do I need?
• 20:18
  SPEAKER_00: What do I need in this moment and how can I give it to myself kindly and with compassion?
• 20:25
  SPEAKER_00: There's also power in venting, right?
• 20:27
  SPEAKER_00: Getting some of the stuff out of your head onto a journal page or with a really safe person.
• 20:34
  SPEAKER_00: Just getting it out of your head.
• 20:36
  SPEAKER_00: Venting, letting it out.
• 20:38
  SPEAKER_00: So scaffold yourself.
• 20:40
  SPEAKER_00: Have your team, paid and unpaid, friends, coach, psychologist, GP, therapist, whatever it is, have your safe space to vent and let go of some of this stuff.
• 20:53
  SPEAKER_00: Even if, as I said, it is on a journal page.
• 20:56
  SPEAKER_00: I love letting it all out on a journal page and then burning it, tearing it up, getting rid of it.
• 21:03
  SPEAKER_00: Also, really important with your team, with your scaffold, with your circle, to stay connected.
• 21:11
  SPEAKER_00: Anxiety is a powerful force that can sometimes drive us to disconnect, to stay away, to avoid social interaction and social engagement.
• 21:25
  SPEAKER_00: And I really encourage you, if that's how it's manifesting for you, to find your safe spaces, find your safe people, stay connected, lean on your support network of friends and family because that support is crucial.
• 21:41
  SPEAKER_00: I touched earlier on mindfulness as being a strategy or a tool to bring us back, bring you back to the present.
• 21:49
  SPEAKER_00: And it is really important.
• 21:51
  SPEAKER_00: And alongside that is working out what is here and now, what is deserving of your attention, what needs Your attention and what can you put down?
• 22:02
  SPEAKER_00: What is something that is either for the future or it was in the past, and you can put it down, and also the things that you can't control.
• 22:11
  SPEAKER_00: You can't control what's coming at you from the other side.
• 22:14
  SPEAKER_00: You can control when you choose to engage, how you choose to engage, when you choose to interact, when you choose not to interact, but you can't control what's coming from the other side.
• 22:25
  SPEAKER_00: So focus on the present rather than spiraling into the future or tripping back into the past, and also what you can control and what you can let go or put down.
• 22:39
  SPEAKER_00: Another key component that I see in my work with clients who are tipping into anxiety and overwhelm is fear, and fear mostly of the unknown.
• 22:50
  SPEAKER_00: So strip out the fear of the unknown by educating yourself.
• 22:56
  SPEAKER_00: Know the process, know what's coming for you, what's coming in the future.
• 23:03
  SPEAKER_00: And I know I just said be in the present, but it's important to know what and to be able to anticipate what's coming.
• 23:10
  SPEAKER_00: So get clear on the process, get clear on next steps for you, um, your unique situation.
• 23:17
  SPEAKER_00: And I'm talking, yes, I'm talking legal, yes, I'm talking financial, I'm talking about what's happening with the kids next week, next month, all of that.
• 23:24
  SPEAKER_00: Try and get really clear on what your next steps are so that you can strip out the fear of the unknown, create security, safety, knowing so that you don't have to fear.
• 23:39
  SPEAKER_00: And yes, I know some of that is difficult if you don't know what's happening on the other side.
• 23:44
  SPEAKER_00: I understand that.
• 23:45
  SPEAKER_00: But as much as you can, educate and empower yourself so that you know you have certainty, you have some semblance of certainty, and the things that you can't control work really hard on putting them down.
• 23:59
  SPEAKER_00: Another very simple thing that can help when you are feeling overwhelmed and anxious as you move through separation, divorce, reorganization of life afterwards is building joy into your life.
• 24:14
  SPEAKER_00: Simple pleasures, simple joy, and really appreciating those simple joys and simple pleasures.
• 24:23
  SPEAKER_00: Not just looking for them, but actively creating them and building them into your everyday.
• 24:30
  SPEAKER_00: And finally, future focus.
• 24:35
  SPEAKER_00: I know I say it all the time, but it really is a game changer, and again, it's that balance between being where you are, being where your feet are, knowing what's in your capacity to control, but also having a vision, having a vision that can pull you forward.
• 24:51
  SPEAKER_00: Where do you want to be?
• 24:52
  SPEAKER_00: How do you want life to look and feel in two, five, ten years' time?
• 24:57
  SPEAKER_00: And yes, amidst all of the uncertainty, you can still do that.
• 25:02
  SPEAKER_00: How do you want your life to look and feel in two, five, ten years' time?
• 25:07
  SPEAKER_00: Paint a beautiful picture of that version of life, that version of your life, and allow it to draw you forward towards it.
• 25:16
  SPEAKER_00: Be really intentional and clear on who you are becoming and how you are going to build this new version of your life.
• 25:27
  SPEAKER_00: Again, I want to circle right back to the beginning and say if you're experiencing significant anxiety, I really encourage you to seek professional help from your GP psychologist, therapist, but start with your GP.
• 25:42
  SPEAKER_00: Build out the rest of your team around that.
• 25:46
  SPEAKER_00: Start simply, build your routine, good healthy diet, prioritize your sleep, get some exercise, and choose simple strategies.
• 25:57
  SPEAKER_00: Now is not the time to go complicated.
• 25:59
  SPEAKER_00: We want to strip out all the complications and keep it really simple.
• 26:04
  SPEAKER_00: I hope this has been supportive.
• 26:06
  SPEAKER_00: If you would like to go deeper with me, you know, as always, there's a link in the show notes to book a free intro call with me.
• 26:15
  SPEAKER_00: Until next time, thanks for being here.
• 26:17
  SPEAKER_00: Bye for now.
• 26:19
  SPEAKER_00: I'm Sally Ann Hartnell, divorce coach and strategist, and you've been listening to Reflect, Reclaim and Liberate.
• 26:24
  SPEAKER_00: You can follow me on Instagram at Reflect Coaching, and if you can think of anyone who would love or benefit from listening to this episode, please share it with them.
• 26:33
  SPEAKER_00: I'd also be so grateful if you would follow and review the podcast so we can get it in the ears of a whole lot more people just like you who are ready to reclaim and liberate themselves in life and love.
• 26:44
  SPEAKER_00: I hope you'll join me next week for another episode of Reflect, Reclaim and Liberate.
• 26:49
  SPEAKER_00: Until then,