Change is an inevitable part of life, but knowing that doesn’t mean dealing with change is easy. It can seem overwhelming or frightening if you don't know what will happen or what to expect. Finding ways to accept and cope can make these transitions smoother and less troubling.
How you cope with your changes can play a role in your overall mental well-being, including how you feel about your life. If you are struggling to cope with a change in your life, you might be left with feelings of negativity, bitterness, or regret about the outcome.
If you tend to be resilient in the face of life’s challenges, you might bounce back and adapt with relative ease. But if you tend to struggle more with transitions, you might need a little extra help to get back on track.
Even when it might feel like everything is up in the air or going wrong, there will be some things, however small, that do not change. It could be a close relationship, our favourite meal or a song that means something to us.
Noticing, acknowledging and being grateful for these constants in our life, as well as any small positive changes we have already made or are working on, can really help us deflect and recover from life's knocks – and helps us see positive possibilities for the future.
Each day, consider what went well and try to list 3 things you're thankful for.
If it’s been a really difficult time for you, try to find new ways to cope and adapt.
Take 10 minutes and list some of your accomplishments or successes from recent months – no matter how big or small. Are there any unexpected ones in there?
Perhaps you organised the "cupboard of doom", helped a friend or neighbour, finished a book you've been meaning to read, or spoke to friends and family more.
If you are dealing with some serious stuff, just getting by is a big achievement in itself.
It can really help us when we take time to reflect on and be proud of what we have been able to do. It can also help to keep a note of them as a reminder of the good stuff.
Uncertainty at work, home or around others' expectations can put a strain on our mental health and wellbeing.
Although it might feel overwhelming, remember this is not the first challenge you have faced in life. You probably already have a lot of the strengths and skills to get through the current situation.
Think about what strategies have worked best for you when you have faced problems before, and work out how you can use these approaches now. It could be in the past or something that has worked recently.
Maybe you've noticed going for a walk at lunch every day helps to clear your head or perhaps scheduling a catch-up with a friend makes you feel that bit brighter.
Whatever it is, commit to making it part of your daily routine – and remember that recognising when you need professional help with your mental health is an important coping strategy for many people.
In addition to mentally preparing yourself for the challenges of making a change, it is also essential to be sure that you are taking care of yourself physically during a transition period. When things are in flux, you might find that you neglect many of your basic needs.
Stressful events often seem much worse when you are exhausted or hungry, so taking some time to attend to your basic needs by eating a healthy meal, getting some rest, or just taking some time to relax can restore some sense of equilibrium to your life.
Even though it can be a tough ask, focusing on the positives can really help you manage change. While the positive aspects of a situation might not be obvious to begin with, it’s worth seeking them out – no matter how small they might be. For example, if you’ve moved recently, you might be away from your friends, but it's also a great way to learn how to be more independent. Try to make the best of the situation. You can still call and write to those friends, and plan to visit them!
While it’s important to look to the past to find your strengths, sometimes you can feel too pulled into the future in times of change. When you worry about what the future will bring or what mistakes you might make, you forget to be in the present and observe what’s happening around you. To bring yourself back to the present, get in tune with your body. Pay attention to how it responds to stress, and set aside time every day to relax, take some deep breaths, and bring your focus back to the present.
In some cases, people may develop an adjustment disorder following a difficult or stressful change. These conditions are marked by experiencing emotional and behavioral symptoms that create significant disruptions in a person's life, including relationships, work, and school.
Talk to your healthcare provider or mental health professional if you are having difficulty dealing with change. They can recommend treatments that may help. In some cases, psychotherapy, medications, or a combination of the two may help deal with symptoms of stress caused by changes in your life.
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