How to Cope with Change

Acknowledge your feelings. If you feel resistant or uneasy about an upcoming change, recognize those emotions. Don't avoid them—listen to them. Emotions are part of self-awareness. When you acknowledge your feelings, accept them as something manageable and allow yourself to understand and process them.

• Change often brings confusion, anxiety, and fear, which are completely normal.
• Grieve and honor your emotions. Even if the change is positive, like getting married or moving to a dream location, it's okay to feel a sense of loss and work through it.
• Try identifying your emotions and their causes by writing or speaking about them. For example, you might say or write, 'I feel anxious and overwhelmed because I'm moving to a new city next week.'

Prepare in advance. No matter what change you're facing, you can take steps to prepare for the new situation. Reflect on it and identify ways to learn more about the challenges ahead.

• For example, if you're planning to move to a new city, capital, or country, gather as much information as possible about the location before you go. If you're starting a new job, research the responsibilities you'll be taking on.
• Create a plan to approach the new situation. For instance, if you're moving to a new city, ask yourself: Where will you eat out? How will you get around? What places do you want to explore?
• You can also plan to change the situation if it's not what you want. For example, if you dislike your new job, start planning to find one you enjoy by searching for job postings, applying for roles that interest you, and attending job fairs.

Build a mental script. If you're experiencing a life change you can't control, it can be hard to accept. However, you can learn to acknowledge it by reassuring yourself through a mental script.

• For example, when you feel upset or anxious about an upcoming change, repeat this to yourself: 'I don't like this change, but it's beyond my control. I may not like it, but I will accept it and make the best of it.'

Remind yourself that you control your attitude and actions. Change can disrupt your life, but you still have the power to choose how you respond. You can approach the situation with anger and frustration, or you can see it as a new opportunity and embrace it with excitement.

• Many people find that making lists helps reduce anxiety and increase happiness. If the current situation is overwhelming, write down a list of positive aspects. For example, after a breakup, you might focus on having more free time, understanding yourself better, and spending more time with friends and family.

Journal about your anxiety. Change can bring insecurity, worry, and negative thoughts. If you feel overwhelmed, write about the factors contributing to these feelings. Journaling can help you realize that things aren't as bad as they seem.

• For example, if adopting a puppy has left you feeling overwhelmed, write about the changes in your life and the challenges they bring. Explore potential solutions, such as creating a schedule to help manage the transition.

Talk to someone who has been through a similar experience. Sharing with someone who has faced a similar change can be comforting. Whether you're starting college, having a baby, or switching careers, talking to someone who's been there can ease your mind, knowing they've navigated it successfully.

• Ask for advice on how to handle the transition.
• If you're going through a divorce, connect with others who have experienced it or are in the same situation.

Embrace uncertainty. Worrying about ongoing changes can prevent you from enjoying the present and fully experiencing life. Constant anxiety won't help you predict the future or improve your ability to cope.

• Accept that you're in a transitional phase and that change is inevitable. Tell yourself, 'I accept that change is happening, and I choose how to respond to it.'

Relax. Relaxation reduces stress and improves emotional well-being. Techniques like meditation, deep breathing, and progressive muscle relaxation can help you unwind and manage stress more effectively.

• Practice progressive muscle relaxation by starting in a comfortable position. Tense and release each muscle group, starting with your hands, then arms, shoulders, and moving through your entire body, including your neck, back, face, chest, hips, thighs, calves, ankles, feet, and toes.

Exercise. Physical activity helps manage stress and reduce anxiety. Support your body, mind, and emotions by engaging in regular exercise. Aim for 30 minutes of exercise most days of the week.

• Take your dog for a walk, bike to the store, or go for an evening hike after work. You can also dance, jog, or hit the gym.

Adapting to a new lifestyle requires time and patience. Change can be shocking as it disrupts the stability of the life you've built up to this point. You'll need to rethink your habits and daily routines when change occurs, making it essential to guide yourself toward newness as a strategy to cope. Understand that adjusting to any change takes time; be realistic when facing significant life shifts.

View change as an opportunity. Change allows you to reassess your life, determining whether you're making positive choices or dedicating too much (time, money, effort) to a lifestyle that doesn't bring you joy. While change can be painful at times, it also brings hope.

Eliminate complaints and blame. Change often leads to constant complaining and blaming, which is acceptable for a short period. Friends and family will support you during the initial phase of distress. Maintaining a positive outlook is crucial to reducing stress and overcoming challenges.

Let go and move forward. Dwelling on the past won't help you progress in life. Wishing for the 'old life' to return or spending all your time hoping things could go back to how they were won't benefit you.

Reflect on the situation. Adjustment disorder typically develops within three months of experiencing a stressful change. Such changes, whether positive or negative, can significantly disrupt your life, such as moving, getting married, losing a job, or the death of a loved one.

Consider your symptoms. Individuals with adjustment disorder exhibit psychological symptoms that aid mental health professionals in diagnosis. Symptoms include severe stress, where the affected person experiences stress levels beyond what is considered normal, and difficulty functioning in social, work, or academic settings.

Assess the duration of symptoms. Symptoms of adjustment disorder usually do not last more than six months. If your condition persists beyond this period, you may be dealing with another mental health issue.

Consult a therapist. If you suspect you have adjustment disorder, seeking professional diagnosis and help from a therapist is crucial. Even if you're unsure about the cause of your current feelings, a therapist can help uncover the root of the problem.