Change

As summer transitions to fall, and I, myself, start to enter a new phase of my life as an empty nester, it has gotten me thinking a lot about change. Change is a constant part of life, and while it can lead to lots of positive impacts, it often brings about feelings of anxiety and uncertainty. Whether it's a career shift, moving to a new city, beginning a new relationship, or starting at a new school/university, it can all be overwhelming. 

A report titled Stress in America found that 68% of adults experience increased stress due to major life changes. Furthermore, 49% say their anxiety levels rise in response to uncertainty. This shows that transitions, even positive ones, can increase anxiety levels. Dealing with the unknown, often brought on by change, can significantly impact our mental health. Humans crave stability, but it’s important to remember that change and uncertainty can also foster growth and opportunity.

While we may understand in our rational minds that change can be hard yet worth the challenges, our emotions are not necessarily rational. Here are some tips to hopefully help alleviate some of the anxiety that can go along with it.

I’m here to tell you it’s absolutely ok to feel anxious, nervous, drained, scared, and all of the other emotions that might accompany change. Rather than beating yourself up for feeling this way, or trying to resist the feelings, acknowledge and validate these emotions. Don’t hold them in - express them through journaling or talking to a trusted friend or professional, to help you process your feelings.

Change often brings a sense of losing control, which can be the root of all anxiety. Instead of focusing on the unknown, as best you can, redirect your energy to things that you can influence and impact. This can be as simple as organizing a new space, or introducing yourself to new people to partly reduce your stress and anxiety.

I’m a big fan of mindfulness, which comes in many forms. Practices like meditation, deep breathing, yoga, or being present in the moment can help reduce anxiety. Research from Harvard Health shows that mindfulness can reduce symptoms of anxiety by 30% and improve overall mental health.

If you have read my previous newsletters, you may recognize a term I love to use, “chunking things out.” Big changes, big projects, and anything that is multifaceted can feel daunting. Breaking them down into smaller, manageable steps can make things feel less overwhelming. Start by creating a to-do list, then prioritizing tasks on that list, and taking things one step at a time to feel like you are progressing towards the overall goal.

You are not alone! Whether it’s friends, family, or professional support, reaching out can provide comfort and perspective. According to research from the Anxiety and Depression Association of America (ADAA), social support can decrease anxiety by up to 25% in stressful situations.

While change is inevitable, how you respond to it makes all the difference. By practicing self-awareness, focusing on what’s within your control, and seeking support, you can navigate life’s transitions with greater ease. Growth and staying in your comfort zone don’t often go together, but with the right tools, you can handle any change life throws your way. You are stronger than you may realize, and we are here to support you through it all. Reach out to schedule a time to talk about how we can help!