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Supporting your mental health through change

Navigating life transitions

Life is full of transitions. From starting a new job, moving to a different city, to celebrating major milestones like becoming a parent or retiring, change is a constant companion throughout life. While transitions can be exciting, they can also be difficult to navigate – leaving us feeling anxious, overwhelmed, or uncertain about the future. This World Mental Health Day (Oct 10th), let’s take a moment to recognise how life transitions affect our wellbeing and explore strategies to navigate them with resilience and self-compassion.

Understanding the impact of transitions

Transition often involves a mix of loss and gain. Even positive changes, such as moving into a new home, starting your dream job, or having a child trigger stress because they vastly disrupt our routines and require immediate adaptation.

Acknowledging the stress, and by extension the different feelings that come with it – worry, anxiety, or melancholy – is the first step towards managing them. It’s normal to feel uneasy when we experience a big shift, and our mental health can fluctuate during these times. Recognising that change is inherently challenging allows us to respond with patience and care, rather than self-criticism.

Practical strategies for navigating change

  1. Embrace mindful awareness: Mindfulness is a powerful tool for navigating transitions. By paying attention to your thoughts, emotions, and bodily sensations without judgment or avoidance, you can approach changes with a clear and straightforward outlook. Simple practices such as deep breathing, meditation, or mindful walking can help ground you in the present moment and prevent your mind from spiralling into “what if” scenarios.
  2. Create stability in your routine: Even when life feels unpredictable, small routines can provide a sense of control. Prioritise regular sleep (if you can), try to eat regular and balanced meals, and carve out time for activities that bring you joy or relaxation. These anchors can offer you comfort and structure, making it easier to adapt to new circumstances.
  3. Connect and seek support: Transitions are rarely meant to be navigated alone. Sharing your experiences with trusted friends, family, or colleagues can provide emotional support and new perspectives. Professional support from a counsellor or therapist can also be invaluable during times of change, offering impartial, confidential advice to help you manage, or develop coping strategies.
  4. Set realistic expectations: Change often requires adjustment, and expecting immediate mastery can lead to frustration or feelings of self-doubt. Allow yourself time to learn, adapt, and even make mistakes along the way. Setting small, achievable goals during change will help you to build up your confidence.
  5. Focus on what you can control: It’s natural to worry about outcomes beyond your control. Redirecting energy toward actions within your control – like organising your environment, establishing routines, or seeking knowledge about your new situation – can reduce feelings of helplessness and restore a sense of agency.
  6. Practice self-compassion: Transitions can trigger self-criticism, especially if things don’t go as planned. Practicing self compassion – treating yourself with the same kindness you would offer a friend – is something that we often overlook. Simple affirmations like “I am allowed to feel uncertain” or “I am doing my best in this moment” can be great reminders.

Finding meaning in change

While transitions can be challenging, they also offer opportunities for growth. Reflecting on your values and priorities during periods of change can provide insight into what truly matters. Sometimes, these moments push us to explore new strengths, discover hidden passions, or deepen connections with others. By approaching transitions as a learning experience rather than solely as a disruption, we can foster resilience and personal development.

World Mental Health Day: A reminder to care for yourself

This World Mental Health Day, remember that taking care of your mental wellbeing is essential – especially during life transitions. Change is inevitable, but with awareness, support, and self-compassion, you can navigate it in a way that preserves and strengthens your mental health.

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