How to Cope with Changes

Times seem as though it is flying. Autumn is right in here! In just a few weeks, there will be
pumpkins, apple cider, and sweeter weather. The is air getting crisp, the leaves are changing colors,
and soon enough they will fall off the trees. The season has changed and changes can be
challenging. The one constant in life is change. Even though most people were not surprised by
the coming of Autumn, it is still a change. The change of seasons is just one example of a
change, but changes come in many shapes and forms. Change involves abandoning a bad habit,
developing a new skill, or making a big life change/transition Changes may be emotional,
spiritual, physical, or mental. Some changes happen unexpectedly, while some are expected or
possibly even something that is being worked towards. Sometimes changes can evoke feelings of
a loss of control, increasing overall anxiety. Most changes require resilience,
support, and a new level of adapting. Below are a few tips to help ease the negative feelings that
come up as changes take place in life.

1. Take time to reflect: Write in a journal, talk with a trusted friend or make an
   appointment with a therapist. Reflection gives the brain an opportunity to pause amidst
   the chaos, untangle observations and experiences, and, create meaning. Most of the time
   even positive changes can be stressful, so taking time to reflect can help one gain insight
   and inner peace to continue forward in a more positive manner.
2. Create comfort: Try to incorporate stress-relieving and enjoyable activities into the day.
   Most of the time, changes lie outside the zone of comfort and familiarity. As human
   beings, this can feel stressful or even scary, evoking feelings of being unsafe at a
   biological level. Through the use of stress relieving exercises ( Meditation, yoga,
   walking, listening to music), the brain and body are reminded that everything is safe and
   okay.
3. Strive to maintain some normalcy: Structure and routine are comforting, so the more
   normal routine is maintained, the less stressful the change might be. For example, try to
   stick to normal eating and sleeping times and maintain exercise schedule if possible.
4. Plan ahead: If a known change is on the horizon, do some preparation work. This means
   figuring out what steps are needed to take before something happens. It might be helpful
   to consider an “A, B, or C” outcome, that way there is groundwork and a plan in place
   based upon a variety of outcomes. This can help with stress or anxiety because it might
   feel like you have more control of a situation when it takes place.
5. Embrace: Remember that change is inevitable, normal, and sometimes even necessary.
   At times, change is an important and potent part of life even though each change will
   likely bring some level of discomfort. When experiencing a change, it can be helpful to
   embrace the new season as best as possible. Self-affirmation statements or mantras
   (“Things are changing, and that is okay” or “Whew, a lot is shifting, and this feels
   tough”) are a great way to hold space for the transformation. Furthermore, change most
   likely promotes some sort of growth. Even with “growing pains” there is probably some
   progress. Take time to think about what has happened, the present moment, and future
   directions!

“Change is inevitable. Growth is optional” from author John Maxwell is a great quote. As the
season changes, take time to think about other changes, and use these skills to help navigate
through that continued life growth!

At Mountain Vista Psychology, we know how challenging having learning differences can be, therefore, we and are here to help.  Take the first step and call our office at 720-583-9332.  You can make your appointment or we offer a 20 minute free phone consultation to discuss your needs.

Dr. Steffanie Stecker

Dr. Steffanie Stecker a licensed psychologist and the owner and clinical director of Mountain Vista Psychology, PLLC.

In addition, she is a board certified neurotherapist (BCN E5669) and board certified in QEEG (QEEG-D). Less than 100 people world wide are board certified in QEEG, which indicates competency in reading QEEGs and choosing neurofeedback protocols. Dr. Stecker is passionate about brain based effective therapy and creating a safe relationship for her clients to create change. She loves what she gets to do each day!

www.mountainvistapsychology.com/