Change will always occur and accompany every event such as a breakup, relocation to another city, abandoned by a friend who moves out of town, death of a family member, or loss of a job. Even good changes can be stressful, such as having a baby, adopting a puppy, or getting a new job. Change is not easy, but there are always ways to deal with it so that living with change doesn't seem scary.
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Part 1 of 4: Coping With Change
Step 1. Acknowledge your feelings
If you are resisting change or are uncomfortable with the changes to come, you have to acknowledge those feelings. Don't avoid emotions, listen to what your heart is telling you. Emotions are part of self-awareness. When you acknowledge an emotion, you accept it as if you were saying, "it's not that bad" and allow yourself to understand and deal with it.
- Usually, changes bring about feelings of anxiety such as worry and fear. You may feel worried and afraid.
- Please be sad and pay attention to your feelings. Even if the change is as happy as getting married or moving to a place you've always wanted to be, accept that there will be emotional loss and then work on it.
- Try to identify your feelings and understand why by writing or speaking them. For example, you could write or say, "I'm feeling anxious and overwhelmed because I have to move to another city next week."
Step 2. Prepare yourself
Whatever the form of the change, you can take steps to prepare for the new situation. Think about what the situation will be like and know what you're going to face.
- For example, if you're planning to move to another city, island, or country, learn as much as you can about the new place before leaving. If you get a new job, find out as much as you can about what you will be working on in the future.
- Try planning your approach to a new situation. For example, if you move to another city, you can think of restaurants you want to try, means of transportation to get from one place to another, or places you want to explore.
- You can also make plans to change the situation if you don't want to. For example, if you don't like your new job, you can make plans to find other jobs that you will enjoy by searching for job openings, applying for jobs that interest you, and visiting job fairs.
Step 3. Create a mental scenario
If you are dealing with uncontrollable life changes, the situation may be more difficult to accept. However, you can try to accept it by convincing yourself in the form of acceptance in the mental scenario.
For example, when you're feeling sad or nervous about the changes you're about to face, you can repeat these words, “I don't like this change, but it's beyond my control. Maybe I don't like it, but I will try to accept it and learn from it."
Step 4. Remember that you can control your attitude and actions
Change may turn your world upside down, but you can still control how you respond to situations. You can choose to respond to a situation with anger and vent your feelings on the other person, or view it as a new opportunity and welcome it with enthusiasm.
For some people, making lists is an effective way to reduce anxiety and feel happier. If you're feeling miserable, try writing a list of the positives. For example, if you've just broken up, you can include positives like having more free time, opportunities to get to know yourself better, and more time to spend with friends and family
Part 2 of 4: Reducing Anxiety Due to Change
Step 1. Write down your worries in a journal
Change can bring feelings of insecurity, worry, and negative thoughts. If you're overwhelmed by the effects of change, start writing down all the things that make you feel that way. Putting your feelings down on paper can help you realize that things aren't as negative as you think they are.
If a newly adopted puppy is making it difficult for you to adjust to all the changes that come with it, write down what changed in your life and what made it difficult. Also write down possible solutions to the problem, such as making a schedule
Step 2. Talk to people who have had the same experience
You will find it comforting to talk to people who are going through similar changes, such as going abroad for college, having a baby, or changing career paths. Talking to people who have “had” gone through the same changes can be very comforting because you know that person is going through it just fine.
- Ask for suggestions on what to do to get through your changes.
- If you are going through a divorce, talk to people who are going through the same thing or people who have been through it.
Step 3. Accept uncertainty
If you worry about all the changes happening around you, you won't be able to fully enjoy every moment and experience. Constant worry doesn't allow you to predict the future or better deal with change.
Accept that you are going through a transition and that change is inevitable. Try telling yourself, "I accept this change has to happen, but I have a way of dealing with it."
Step 4. Relax
Relaxation can help reduce stress and improve emotional health. Relaxation techniques such as meditation, deep breathing, and progressive muscle relaxation can help you relax and deal with stress more effectively.
Try progressive muscle relaxation by lying comfortably and starting to relax your body and breathing. Then, clench your right palm for a few seconds, then release. Continue to the right arm, tighten and release. Move to the right shoulder, then do the same movement with the left arm. Work your way through your body, including your neck, back, face, chest, hips, thighs, calves, ankles, feet, and toes
Step 5. Do exercise
Exercise helps with stress and reduces anxiety. Help your body, mind, and emotions by engaging in physical activity. Set a goal for 30 minutes of exercise every day, a few days a week.
You can also try other physical activities, such as walking your pet dog, biking to the convenience store, or hiking at night after work. You can also work out by dancing or running, or working out at the fitness center
Part 3 of 4: Giving Time to Adjust
Step 1. Accept that new patterns of life take time to form
Change is surprising because it changes the stability you have reached at this point. All habits and routines get disrupted when something changes, so an important strategy for dealing with it is to take it easy and don't push yourself. Realize that you need time to adjust to changes, and that you need to be realistic when dealing with large-scale life changes.
Give yourself time to recover. For example, if you are grieving the death of someone or a pet, know that how and how long you will grieve is a decision that only you can make on your own. No one can force you no matter what he says
Step 2. View change as an opportunity
Change is an opportunity to reevaluate your life to see if you have made positive choices or sacrificed too much (time, money, effort) to live a lifestyle that does not bring happiness. Although sometimes painful, change has a hidden wisdom.
Learn to enjoy the process of change by creating positive impetus in the change. This means you can eat a box of ice cream after undergoing physical therapy for an injury or spend a little money every time you save $1 million
Step 3. Don't complain and blame others
When change pushes you to the point of constantly complaining and blaming other people or circumstances, it's still acceptable as long as it's in a short period of time. Friends and family will gather at the beginning of sad changes. In the midst of change, you must have a positive outlook to reduce stress and overcome adversity.
Find a way to see things from the positive side. If you have trouble finding the wisdom behind it, ask someone else for help. Remember, change often provides opportunities for the future that were previously unattainable
Step 4. Let go of what has happened and move on with your life
Focusing on the past will not help you move forward. There is no point in wishing for the “old life” or wasting time wishing to return to the past.
- Instead of focusing on the past, direct your attention to the future by cultivating enthusiasm and setting goals to achieve. Try something you've never done before, like painting lessons, ice skating, or traveling to other cities.
- If you're still mourning the past and it's interfering with your present life, maybe you need to ask a therapist for help so you can look forward to life.
Part 4 of 4: Identifying Adjustment Disorders
Step 1. Think about your situation
Adjustment disorders develop within three months of you experiencing stressful changes. The change can be positive or negative, such as moving, getting married, losing a job, or losing a family member.
Step 2. Think about your symptoms
People with adjustment disorders will exhibit several psychological symptoms that can help a mental health professional make a diagnosis. Some of the symptoms include:
- Severe stress. People with adjustment disorders will experience more intense stress than others would normally experience in such situations. For example, a person who has just bought a house may feel a lot of stress even after the buying and moving process is complete.
- Difficulty living a normal life. People with adjustment disorders may find it difficult to live in social, professional, or academic situations. For example, a person who has just broken up may not be able to socialize with their friends.
Step 3. Think about how long your symptoms have been
Symptoms of adjustment disorder will not last longer than six months. If your symptoms last longer than six months, you do not have adjustment disorder. There may be mental health issues that make you feel the way you are today.
Step 4. See a therapist
If you think you have adjustment disorder, you need to see a therapist for a professional diagnosis and help. Even if you're not sure if your condition is due to an adjustment disorder, a therapist can still help find the root cause.
