Does it feel like anxiety has taken control of your life? Do you lie awake at night, your thoughts racing, replaying painful memories, and dreading what the future might hold? If you're a mom navigating estrangement from your adult child, you know this unique kind of heartache—the uncertainty, the guilt, the overwhelming fear of what’s next.

Anxiety thrives in the unknown, but here’s the truth: while you may not be able to control the estrangement, you can take steps to ease the grip that anxiety has on your heart. Healing doesn’t happen overnight, but one small step at a time, you can reclaim your peace.

Let’s walk through four strategies that will help you manage anxiety, find clarity, and take back control over your well-being.

1. Identify the Root Cause of Your Anxiety

Anxiety often stems from uncertainty. As a mom, your fears may revolve around your child’s well-being, guilt over past mistakes, or the helplessness of not knowing how to fix the situation. But before you can quiet the anxious thoughts, you have to understand them.

How to do this:

• Journal your worries – Set a timer for 10 minutes and write down everything on your mind—without filtering or overthinking. When you’re done, take a deep breath and ask yourself:

✔ What exactly am I afraid of?
✔ Is this fear based on reality, or is it just a possibility?
✔ What’s within my control, and what isn’t?

A lot of the time, we spend energy worrying about things that may never happen. Identifying what’s real versus what’s imagined can help you let go of unnecessary worry.

If you feel stuck, share your thoughts with a trusted friend, coach, or support group—someone who won’t judge you but will help you see things more clearly.

2. Create Emotional Space for Healing

One of the biggest mistakes we make when dealing with estrangement is trying to push through the pain too quickly. We tell ourselves, I just need to move on. I should be over this by now. But suppressing your emotions doesn’t make them disappear—it just buries them deeper, only for them to resurface later.

Instead, try this:

• Schedule "worry time" – Give yourself 15–20 minutes a day to feel your emotions fully. Set a timer, sit quietly, and allow yourself to grieve, cry, or process the pain. When the time is up, shift your focus to something else. This helps prevent all-day anxiety spirals.
• Practice self-compassion – Speak to yourself the way you would comfort a close friend. Remind yourself: I am doing the best I can. I don’t have to have all the answers today.
• Engage in calming activities – Take a walk, listen to music, or step outside for fresh air. Simple actions that bring you into the present moment can make a huge difference.

3. Develop Mindful Coping Strategies

When anxiety takes over, it can feel like an endless loop of negative thoughts. Breaking that cycle requires intentional effort.

Try these grounding techniques:

• Deep breathing exercises – Breathe in for five seconds, hold for five seconds, then exhale slowly for eight. This calms your nervous system and helps regulate emotions.

🌿 Use the "5-4-3-2-1" technique – Identify:
✔ 5 things you see
✔ 4 things you can touch
✔ 3 things you hear
✔ 2 things you smell
✔ 1 thing you taste

This simple exercise helps bring you back to the present moment instead of spiraling into "what-ifs."

• Limit exposure to estrangement content – In the beginning, you may feel the need to absorb every book, podcast, and YouTube video on estrangement. But if you’ve been in this for a while, it’s essential to balance your focus. Make time for topics and activities that uplift you, rather than constantly dwelling on the pain.

4. Redirect Your Energy Toward You

Estrangement can consume your identity if you let it. When all of your time and energy is spent worrying about your child, it leaves little room for your own healing. Shifting that focus toward yourself is not selfish—it’s necessary.

Ways to nurture yourself:

• Try a hobby—painting, journaling, gardening—something that brings you joy.
• Connect with a supportive community—whether it’s a coaching group or a trusted friend, surround yourself with people who lift you up.
• Set small personal goals—start with simple changes, like reading a book or taking a daily walk. The goal is to reconnect with you.

Anxiety during estrangement is overwhelming, but you are not powerless. By taking small, intentional steps—identifying your triggers, creating emotional space, practicing mindful coping, and redirecting your energy—you can reclaim your peace.

This situation didn’t happen overnight, and healing won’t either. But one step at a time, you will find your way forward. You are stronger than you think, and hope is always within reach. 💙

Are you ready to take the next step? You don’t have to navigate this journey alone. If you're looking for guidance and support, I invite you to book a discovery call with me.

👇 Click the button below to book your call now.