We all go through changes during our lifetime. Many of them we can deal with on our own, but some can be challenging to handle. Here are a few practical tips to help you make it through.
Common Life Transitions
Moving to a new city or country, career or relationship changes, and health issues can trigger a lot of anxiety and stress. Other transitions that disrupt our lives include returning to the office in person, the birth of a child, starting a new school year, retirement, and being an empty nester.
Preparation is key to navigating through uncharted territory. First, realize that life transitions can be difficult and confusing. You can prepare your mind by writing down thoughts and feelings in a journal. Next, put a practical plan into place to help you cope with the change.
Coping Strategies
There are several ways you can reduce the impact of life transitions on your mental health.
Be Proactive
Manage what you can control. Get organized, seek out information and resources, and take a mental health break.
Acknowledge Your Feelings
Transitions can trigger a variety of emotions. Validate your feelings by remembering that transitions are a natural part of life, and they won’t last forever.
Practice Self-Care & Relaxation
Be kind to yourself. Take time to do things you enjoy, eat a healthy diet, and get enough sleep. Exercise is a great way to reduce stress. Progressive muscle relaxation, yoga, meditation, controlled breathing techniques, and the creative arts can also have a positive impact. Research shows that structured coloring reduces anxiety, and music can reduce cortisol levels.
Set Realistic Goals
Break down the transition into manageable steps. Focus on one aspect at a time to reduce feelings of being overwhelmed. Celebrate small achievements you reach along the way.
Create a Routine
Routines help us feel a sense of consistency and control over our lives. Life transitions throw off our routine. It takes time to adjust to a new situation.
Focus on the Positive
Replace negative thoughts with positive ones. Consider your potential, the possibilities, or the payoffs that may come with this change.
Practice Gratitude
Studies show that being thankful leads to better mental health and an improved quality of life.
Establish a Support System
Tap into your closest friends, family, and the people who know you best for help. Also, consider finding a support group that helps people in your particular situation.
Helpful Public Resources
Don’t be afraid to ask for help if you are experiencing a major life transition. Sometimes these big changes are too hard to handle on our own. The licensed therapists at Suffolk Counseling Services can help you navigate through those challenging emotions. Contact us to begin your health journey.
If you need help immediately, call or text 988 anytime to reach the 988 Suicide and Crisis Lifeline. The SAMHSA National Hotline can be reached at 1-800-662-HELP. The National Alliance on Mental Illness and the National Institute of Mental Health also offer valuable resources.
