How to Manage Anxiety About Transitions or Changes

If you are feeling anxious about a transition or change that is happening in your life, you are not alone!

In general, transitions for human beings can be challenging and nerve-racking for most people. Change brings uncertainty, and humans are naturally inclined to prefer familiar situations over unknown ones. The uncertainty associated with change can lead to anxiety and stress. Humans often struggle with change due to a combination of psychological, emotional, and social factors. On a psychological level, change disrupts our routines and habits, leading to uncertainty and discomfort. The brain prefers familiar patterns because they require less mental energy and reduce anxiety.

Emotionally, change can evoke fear and stress because it involves the unknown and the potential for failure. Change and transitions often involve taking risks and the possibility of failure. Fear of not succeeding in a new situation can cause people to resist change and feel anxious about the future. Socially, change can affect relationships and social structures, causing feelings of isolation or loss of identity. People’s identities are often tied to their roles and routines. Significant changes can challenge their sense of self. Together, these factors create resistance to change, making adaptation challenging for many people. The good news is that if you are about to experience a transition or change or are currently in the middle of one, there are things you can do to manage your anxiety and fears!

Here are some tips below:

Acknowledge Your Feelings:

Recognize that feeling anxious about change is normal. Accepting your emotions rather than suppressing them can reduce their intensity. Accepting your feelings involves recognizing and validating your emotions without judgment. Acknowledge that it is normal to have a range of emotions, especially during times of change. It might be helpful to consider that emotions are a natural response and do not define your worth or character. 

Stay Informed and in control:

Gather information about the change to reduce uncertainty. Knowing what to expect can help you feel more in control. It might be helpful to think about: “What is in my control vs what is out of my control?” Break the change into smaller, manageable steps. Tackling one step at a time can make the process feel less overwhelming. Create a plan for how you will navigate the change. Having a clear strategy can make you feel more prepared and less anxious.

Try to Stay Flexible:

Be open to adjusting your plans as needed. Flexibility can help you adapt more easily to unexpected developments. Understand that adapting to change takes time. Be patient with yourself and set realistic goals for your progress. It might be helpful to create a mantra or a slogan for yourself such as: “Today I will choose to be flexible!”

Practice Patience!:

Settling into transitions can take some time! Human beings are resilient and do a good job of adapting to their environments, so give yourself time to adjust! You can’t expect to settle in right away. Start by recognizing and accepting that some things are beyond your control. It might be helpful to develop mindfulness or meditation by doing deep breathing exercises to stay present and calm in the moment. Various other coping strategies may be helpful including:

• Exercise
• Listening to music
• Watching your favorite TV show
• Engaging with activities and people that are meaningful

Create A New Routine:

As already mentioned, human beings thrive off routine. Creating a new routine involves planning and consistency. Begin by identifying your goals and the tasks needed to achieve them. Break these tasks into small, manageable steps and allocate specific times for them in your daily schedule. Start with a few key activities to avoid feeling overwhelmed. 

Seek Professional Help:

If anxiety becomes overwhelming, consider seeking help from a mental health professional. Therapy or counseling can provide additional support and coping strategies. At Mountain Vista Psychology, we have a team of highly trained mental health professionals who are ready to help you with your life transitions and changes! 

Start Working with An Anxiety Therapist in Englewood, CO

While change and transitions are a part of life for most people, hopefully, the tips above will help you manage your anxiety around the unknown! As always, be kind and gentle with yourself as we are all navigating around in the same boat! Our team of caring therapists would be happy to offer this support from our Englewood, Greenwood Village, or Littleton locations. You can start your therapy journey with Mountian Vista Psychology by following these simple steps:

1. Schedule a free phone consultation
2. Begin meeting with a skilled online therapist
3. Start addressing your anxiety symptoms!

Other Services Offered by Mountain Vista Psychology

At Mountain Vista Psychology, we provide many online and in-person services to help empower individuals on their journey toward mental and emotional well-being. So in addition to supporting you with our anxiety therapy services, we also provide counseling services for child counseling, teen counseling, adult counseling, family counseling, & more. We also provide Neurofeedback Therapy services for Neurofeedback for ADHD, Neurofeedback for Autism, Neurofeedback for Concussion/ TBI, and Neurofeedback for Sports/Performance. Our team also provides testing for learning disabilities, ADHD, and Autism. Be sure to check out our Blog and FAQs for more about us and our services!