Change is inevitable and can be overwhelming. Finding ways to accept, flow, and cope can make these transitions a little easier.
Change is the one constant in life. It can come on suddenly, as with a death in the family, or incrementally, such as if you get married, switch jobs, or relocate to a new city.
Whatever the change is, you may find yourself spending a great deal of effort trying to avoid it. After all, not all change is for the better.
Coping with change requires you to pivot in your life. You may suddenly have to reverse course or find a new way of doing things.
This can push you out of your comfort zone and make you feel uncomfortable — especially since humans are conditioned to resist change, according to 2012 research.
While you can’t keep everything frozen in time, you might find security in learning some general steps to take when change does come.
Change is inevitable in life. It can happen in our personal lives, at work, and in the world around us. While some people seem to adapt easily to change, others struggle with it. Change can provoke feelings of stress, uncertainty, and anxiety. However, change also presents opportunities for growth. With the right mindset and strategies, you can become more comfortable and effective at navigating change.
Here are 10 tips for getting better at dealing with change
1. Accept What Has Happened
The first step is acknowledging that a change has occurred and doing your best to accept the new reality Avoid falling into denial or wishful thinking that things will go back to how they used to be, Be willing to release the past and open yourself to new possibilities Radically accepting a change is empowering,
2. Pace Yourself
Big changes can feel overwhelming all at once. Break the transition into smaller steps that you can handle. For example, if you start a new job, focus first on learning the basic day-to-day expectations before tackling bigger projects. Give yourself permission to slowly acclimate rather than expecting immediate mastery.
3. Ask for Help and Support
You don’t have to go through change alone. Turn to your support system of friends, family, coworkers, or a professional counselor. Ask trusted individuals for guidance, reassurance, or just a listening ear. Leaning on your community’s strength helps build your own resilience.
4. Look for New Opportunities
Rather than seeing change as inherently bad, try to reframe it as a chance to develop new skills and take on new challenges. Adopt a learner mindset, even if the situation is difficult overall. This optimistic viewpoint reduces stress and empowers you.
5. Carry a Self-Help Reminder
Have an inspirational phrase, photo, token, or affirmation card that you can pull out when you feel overwhelmed by change. A quick reminder of your core values and strengths can stabilize your mindset. Some examples: “This too shall pass,” “I can handle this,” or “One step at a time.”
6. Use Stress Management Strategies
Change is stressful for most people. That’s normal. Make sure to engage in healthy stress relief like exercise, meditation, enjoyable hobbies, or speaking with a counselor. Having an outlet for your emotions allows you to stay balanced. Don’t bottle up how you feel.
7. Craft a New Narrative
When sharing your story with others, focus on positive framing. Rather than complaining or fixating on the hard parts, communicate that you view the change as an exciting opportunity. The language you use impacts your mindset.
8. Give Yourself Time to Adjust
Be patient with yourself as you navigate change. Progress often happens gradually. Avoid putting excessive pressure on yourself to snap back immediately. It’s ok to mourn losses associated with the change. Validate your feelings.
9. Reflect on Past Successes
Think about previous major life changes you have worked through, even if they were difficult at first. Remember that you have overcome challenges before, which means you have the ability to do it again. Have faith in your capacity to handle tough transitions.
10. Connect with Others Dealing with Similar Change
Few things make us feel as supported as talking with people who really understand what we are going through. Seek out communities, groups, or peers that are experiencing a version of your change. Mutual empathy is powerful. You are not alone.
Here are some additional tips for coping with different types of major life changes:
Job Loss or Career Change
- Take advantage of career counseling and job search support services
- Consider whether this is an opportunity to pursue a more fulfilling career path
- Identify transferable skills from old roles to new industries
Relationship Breakup or Divorce
- Surround yourself with people who uplift and encourage you
- Try not to make drastic decisions right away while emotions are raw
- Rediscover passions and interests outside the relationship
Serious Illness or Disability
- Be compassionate with yourself on abilities and limitations
- Find peer support groups who understand your experience
- Work with healthcare providers to manage mental health impacts
Death of a Loved One
- Share fond memories and grief with people who knew them
- Hold a ritual or event to say goodbye in your own way
- Take things slowly and focus on self-care
Big Move or Relocation
- Explore your new community and make local connections
- Video chat regularly with long distance friends and family
- Create new home traditions and enjoy local activities
Global Crisis Events
- Limit consumption of news/social media to avoid burnout
- Focus energy on what you have agency over in your daily life
- Support charitable organizations doing crisis relief work
Change is almost always challenging, but viewing it as an opportunity for growth is life-changing. With an open, patient, and positive mindset, you can become more adept at dealing with life’s inevitable transitions. Trust in your ability to adapt and take it one step at a time.
Reframe your perspective
The way you think about change may determine how you’ll deal with it.
Negative thinking patterns can hamper your ability to focus on the positive.
In fact, research from 2020 shows that negative self-talk can take a toll on your emotional well-being.
Consider reframing your thoughts. This is a technique that helps you shift your perspective to look at situations with a more optimistic attitude. Here’s a guide for reframing your self-talk.
Overarching steps to handle life’s changes
- Visualize how the change might affect your life.
- List your priorities.
- Practice self-care.
- Celebrate moments of progress.
- Lean into social support from friends, loved ones, or other connections.
If you find it hard to cope with change, you might need some guidance to help you get back on track. However, following these strategies can help you navigate change due to life’s circumstances.
How to Cope with Change (and the Stress That Comes with It)
How do you deal with change?
Preparing yourself and taking proactive steps toward dealing with changes is a better way to take control and feel empowered. The way you think about change plays a major role in determining how well you deal with it. Automatic negative thinking patterns can undermine your ability to focus on the positive.
How can I improve my mental state?
Generally, there is a correlation between mental state and body function objectively. Good health and pleasant mood will contribute to improving mental state, on the contrary, mental state could be reduced by physical disease and depression.
What should I do if I’m going through a lot of change?
Sometimes when you are going through a lot of change it helps to write down your routine and check it off as you go. It’s one less thing for your brain to have to hold inside. 4. Try to eat as healthily as possible. When change happens, a lot of us tend to reach for carbs—bread, muffins, cake, etc.
How do you handle change?
While you can’t always steer change, you can learn how to respond to it. Taking steps such as visualizing, prioritizing, and practicing self-care are just a few ways to help you handle life’s changes. You may benefit from checking in on yourself and connecting with loved ones. Social connections can provide support when you need an extra hand.
