Fall is a season of transitions, when the days get shorter and trees shed their summer foliage. It is a time that serves as a reminder that change is a natural and inevitable part of life. Even so, change, whether large or small, can be challenging to navigate. Luckily, there are proven tools that can be used to help with processing change. Check out the tips below from Psychology Today and Mental Health America that may help you better adapt to changes in your life:
1. Acknowledge the change.
It may be tempting to deny that change is happening or to ignore the feelings of stress that may be arising as a result (Sarkis, 2017). Instead, try acknowledging the change that is occurring and accepting the feelings that come along with it. Research shows that “adults who avoid problems struggle more with depression later on than individuals who actively approach problems with coping strategies” (Mental Health America, 2023).
2. Realize that even good change can cause stress.
Even positive changes can result in a significant amount of stress or challenging feelings. Life events such as graduating, being promoted at work or having a baby are just a few examples of positive changes that can bring about stress and difficult emotions. Recognize that stress is just your body’s natural response to change and that it is okay to feel stress even if you are happy about the change (Sarkis, 2017).
3. Try to maintain your typical schedule as much as possible.
As you are dealing with a lot of change, it can be helpful to maintain your typical schedule as much as possible. The parts of your routine that you can keep intact can serve as “anchors”, or reminders that some things are remaining the same and that your brain can be more at ease during these familiar activities (Sarkis, 2017).
4. Maintain healthy habits.
During stressful times, many of us indulge in comfort foods more than we usually would. This may not be a problem in moderation, but maintaining a healthy diet is one of the best ways to support a strong immune system and provide yourself with the energy to sustain you in stressful situations. Research also shows that “exercise improves mental health by reducing anxiety, depression, and negative mood by improving self-esteem and cognitive function” (Sharma, Madaan & Petty, 2006). Exercising a few times a week or just walking around the block can help improve your mood as you deal with change.
5. Use your support system.
According to Mental Health America, “strong social support from family members following significant life events seriously lessens depression symptoms in teens and has a lasting positive effect in dealing with life changes” (2017). Whether it is a friend, family member, colleague or mental health professional, talking to someone about your challenges and asking for support can help you get through challenging times. Check out these resources for professional support:
San Mateo County Behavioral Health and Recovery Services (BHRS): 800-686-0101
Santa Clara County Behavioral Health Services: 800-704-0900
National Suicide Prevention Hotline: Call or text 988, or chat online
6. Try to focus on the positives.
You can acknowledge the fear, grief and other difficult feelings that change can bring, but it is important not to lose sight of the positive aspects of the change. By practicing gratitude, focusing on the small things that bring you joy, and reframing challenges as opportunities, you can retrain your brain to focus on the positives instead of the negatives (Mental Health America, 2023)
7. Write down your thoughts and feelings.
All the thoughts and feelings one experiences during a life change can be overwhelming. Journaling is a great way to help you process everything you are thinking and feeling rather than holding it inside. Studies have shown that individuals who journaled about significant events were more satisfied with their lives and had better mental health than those who did not (Mental Health America, 2023). Free writing, a technique in which one writes their thoughts down as they come to mind without any concerns about writing properly, is one way to release your feelings onto paper. Writing lists or letters to yourself or someone else are other great journaling methods.
8. Prioritize self-care.
Remember to give yourself breaks when you need them, and take the time to do things that you enjoy. To ensure you have the energy to cope with the challenges that come with change, give yourself time to replenish, renew and restore.
9. Focus on what you can control.
One of the most difficult aspects of dealing with change is how helpless you may feel about what is happening. Try to focus on the parts of the change within your control. It may not feel significant initially, but you can control how you react to situations and how you will treat others in the midst of change (Mental Health America, 2023).
10. Remember your strengths.
Change is not easy, and you should be proud of your ability to deal with the challenges and your growth from the experience. Mental Health America suggests reminding yourself often that you are strong and capable enough to make it through the challenges you are facing, and to remember how your unique strengths have helped you persevere through difficult changes before (2023). You may even consider reciting or writing positive affirmations as part of your daily self-care routine.
References:
Mental Health America. (2023). Processing Big Changes: Tools 2 Survive. Retrieved from https://mhanational.org/processing-big-changes
Sarkis, Stephanie. (2017, January 19). 10 Ways to Cope With Big Changes. Retrieved from https://www.psychologytoday.com/us/blog/here-there-and-everywhere/201701/10-ways-cope-big-changes
Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006;8(2):106. doi: 10.4088/pcc.v08n0208a. PMID: 16862239; PMCID: PMC1470658.