As Greek philosopher Heraclitus famously said, “The only constant (in life) is change”. On the surface, this seems like a pretty logical concept. Yet, when experienced firsthand, big life changes – especially when they are unexpected – can really throw a person off balance.
Some of life’s biggest changes – a move, job change, marriage, divorce or breakup, birth of a baby, or loss of a loved one – can cause major upset, including increased levels of stress, anxiety, and depression. There’s even a diagnosis in the mental health field known as adjustment disorder, in which a person has difficulty coping with recent stressful life events and is a common reason individuals seek out therapy.
In addition, major changes in today’s wider society – locally, nationally, or worldwide – can also deeply impact a person, causing them to feel helpless and scared for the future.
Indeed, our lives are constantly changing. Once things seem to be going smoothly, life can throw us curveballs we don’t anticipate. So how does a person cope with change and uncertainty without letting it consume them? Throughout this blog we will cover some tips to help you navigate change, even when it feels overwhelming.
Accept and Validate Your Emotions
The first step is to take a step back and acknowledge how you’re feeling about the change. Are you feeling fear, anxiety, frustration, or something else? These feelings are 100% normal, so give yourself permission to feel the way you do without judgment. Validating your emotions can help to reduce your initial anxiety and stress.
If you aren’t sure how you feel, look at a feelings wheel to help you identify words to describe your emotions or talk with a trusted friend, family member, or counselor to help reflect your feelings.
Focus on What You Can Control
It’s easy to feel overwhelmed when your life is spinning out of control. One helpful strategy is to identify and write down aspects of your life where you have control and areas you do not. Then focus your time and energy on things under your control.
Take small, manageable steps in the areas of your life that you have the ability to change or adjust. Focus on problem-solving in those areas, rather than dwelling on the unknown. Most importantly, try not to get too far ahead of yourself and take things one day at a time.
Develop a Routine and Engage in Healthy Habits
One way to cultivate a sense of stability and predictability amidst change is to establish a routine. Even if you don’t have full control over your daily schedule, you can make small adjustments or include rituals that nourish you.
Prioritize sleep, nutrition, and exercise, which can help to improve your mood, reduce anxiety, and increase your overall well-being. Make time for activities and hobbies that you enjoy and limit your exposure to outside stressors, like consuming social media and negative news.
Practice Mindfulness
A powerful tool to manage your stress in the midst of uncertainty is to engage in mindfulness. These activities can be brief and interspersed throughout your day, helping you to focus on the present moment rather than getting caught up in future worries.
Some mindfulness exercises you could try include:
Closing your eyes and taking a few deep breaths
Doing grounding exercises like the 5-4-3-2-1 technique to engage your 5 senses
Doing a progressive muscle relaxation
Utilizing guided meditations
Reframe Your Perspective
While it’s easy to hyperfocus on the stressful aspects of change, it can be helpful to step back and take a birds-eye view of your current circumstances. Ask yourself, what’s another way to view this situation? Change, while certainly uncomfortable and difficult, can also be an opportunity for self-growth. Reflect on past experiences when you successfully adapted to change. How did you get through those challenges and what did you learn about yourself in the process?
Strengthen Your Support System
When big life changes occur, it may be tempting to isolate yourself. However, maintaining social connections with loved ones (friends, family members, etc.) can make a big difference, offering you emotional support and connection to help get through difficult times.
In addition, seeking out professional mental health support can also be incredibly beneficial. Catalyss Counseling offers both individual counseling and group therapy to provide you with support, tools, and resources so that you don’t have to navigate change alone. Remember, seeking help from others is a sign of strength, not weakness.
Again, as Heraclitus wisely stated, life is filled with change and constant ebbs and flows. The most important thing to remember is that you’re not alone in your struggles. Change doesn’t last forever and can ultimately help you to grow as a person.
How We Can Help
If you are looking for support, or if you would like to talk to someone more about how we can help you, follow these simple steps:
Contact us today for a free 20-minute phone consultation
Or, you can book directly online with the therapist of your choice
Begin your journey towards a calmer, more relaxed life
Author Biography
Rachel Jurisz-Singh is a student intern and a provider for the Affordable Counseling Program at Catalyss Counseling. She works with adults and parents struggling with big changes such as marriage, job loss, a break-up, or loss of a loved one to find clarity and balance again so you can manage your anxiety or depression, build stronger relationships, and find meaning during a difficult time. Follow Catalyss Counseling on LinkedIn, Facebook, and Instagram.
Other Therapy Services Available at Catalyss Counseling:
Here at Catalyss Counseling, we want to meet all of your counseling needs in the Denver area. Our supportive therapists provide depression counseling, therapy for caregiver stress, grief and loss therapy, stress management counseling, and more. We also have specialists in trauma and PTSD, women's issues, pregnancy and postpartum depression or anxiety, pregnancy loss and miscarriage, and birth trauma. For therapists, we can also provide clinical supervision! We look forward to connecting with you to help support your journey today.
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