When you’re going through a separation, it can feel like everything is falling apart at once.
Your emotions are all over the place, your energy is drained, and even the smallest tasks can feel like huge mountains to climb.
You’re not just trying to keep up with daily life, you’re trying to figure out who you are again.
One of the most powerful ways to start feeling stronger is to take care of your mental and physical health. And no, it doesn’t have to be a complete life overhaul. Small, consistent steps can make a huge difference. aying attention to your mental and physical wellbeing isn’t selfish—it’s essential. Small, consistent steps can help you feel more grounded. Let’s look at four ways you can start supporting yourself again:
1. Move your body
Exercise isn’t about punishing yourself or “bouncing back.” It’s about giving your body a way to release stress and build energy. A major review by researchers at the University of South Australia found that even short stints of exercise (under 12 weeks) improve symptoms of depression and anxiety—and that overall exercise can be 1.5 times more effective than counseling or medications.
Example: Do a 10‑minute walk to your local café, stretch, or try a few gentle yoga poses when you wake up. It doesn’t have to be intense, just consistent.
2. Nourish yourself with good food
What we eat influences our energy, mood, and resilience. When you’re hurting, it’s easy to skip meals or lean on comfort foods. But what you eat really does affect how you feel. Research from the Australian Institute of Family Studies and other sources indicates that good nutrition supports better emotional balance and coping during major life transitions. Eating regularly, even small nourishing meals, helps recharge your mental batteries.
Example: Prepare a simple snack plate: avocado toast or hummus with veggies and nuts. It’s nourishing, low-effort, and supports your body and brain.
3. Stay connected and supported
Isolation makes the hard days even harder. Australia’s mental health experts highlight the importance of social support in building resilience through stressful changes like separation. Strong connections help counter loneliness and offer emotional safety.
Example: Reach out – maybe grab a coffee with a friend, join a walking group, or attend a community activity. Even small, shared moments can lighten your emotional load.
4. Prioritise rest and recharge
Your body and mind need downtime to recover. Sleep plays a huge role in how well we cope with stress, and yet it’s often the first thing we sacrifice.
Example: Turn off screens an hour before sleep, try journaling or reading in dim light, and treat evenings as sacred time to unwind, not catch up on tasks.
Remember, rebuilding after separation is a journey. You don’t have to do it all at once, and you definitely don’t have to do it alone. These steps aren’t about being perfect, they’re about choosing small, kind actions for your mind and body every day. It’s normal to feel depleted and unsure, but as these routines build, you’ll begin to feel steadier, calmer, and more connected to yourself again.
If you’re ready for some extra support as you navigate this next chapter, book a session to explore and plan a future that feels calmer, more balanced, and full of possibility.
