Coping with Change: Mental Health Strategies for Life Transitions
By Ayrielle Ehlers, Intern
Throughout life, there are few things that can be guaranteed, but everybody will experience change at some point. Both positive and negative changes can cause stress and impact the physical and mental health of anybody. These symptoms can range from physical symptoms including changes in appetite, physical pain, difficulty sleeping, and headaches while the mental health symptoms could include anxiety, depression, increased irritability, and difficulty concentrating. While this list of symptoms does not include every possibility, what is most important is how to cope with change and the possible symptoms that arise.
Change comes in many forms and can range from graduating college to a new relationship to a new job or even moving to a new city. Studies show that over two-thirds of the adults surveyed admitted that any type of variation, or change, can be hard to cope with, and around one-third admit to being “panicked” by the idea of change. The aspects of change can be overwhelming at times and the unknown can bring about anxious feelings that combine excitement with fear. So what do we do to embrace change, how do we leave our comfort zone without the panic that so many adults experience?
When people leave their comfort zone there is a possibility of going into Survival Mode, or the state where our nervous system is sensing danger and so it has implemented aspects to keep us safe. Change in and of itself is leaving your comfort zone and without a safety net in place, then there is a high likelihood that you will be navigating the world with your survival instincts in control. How do we create that safety net?
The first step is to create a routine now before there is change. A daily routine helps your subconscious mind identify what is safe. In this routine, you should include activities that are calming as well as places that provide you comfort. A routine provides consistency and this consistency is a blanket of comfort for your mental health. The routine will also help to ensure that you are providing for your basic needs and building from a solid foundation.
The next step is to focus on the positive aspects of change rather than the negative. The average person has about 80% of their thoughts consisting of negative, and if we believe what Einstein says that “everything is energy and that’s all there is to it. Match the frequency of the reality you want, and you cannot help but get that reality.” If you think of change as negative, then you will see the negative, BUT if you focus on the positive side of change, the excitement, the possibilities, then you will begin to see more positive and this will expand throughout your life into areas beyond the change. The reframing of your thoughts can be empowering and through the change of mindset, you will see how you will thrive in the midst of change.
In the midst of change it is important to remember self-care. It is important to care for yourself and your basic needs because when you are hungry, tired, or stressed then things can feel even more overwhelming. Self-care is sometimes disregarded as unimportant in the midst of the daily grind, but without taking time to put yourself first, then you can end up stretched too thin and unable to adequately care for yourself, let alone anyone else, or cope through change that occurs.
In conclusion, change is inevitable and while it can be stressful but there are ways to navigate change and enjoy the possibilities that come with the change. Navigating change involves a change of mindset as well as caring for your physical and mental health during the event.
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