N – Navigating Change: How Transitions Impact Mental Health

Change Is Inevitable and Often Uncomfortable

Change shows up throughout life, sometimes gently and sometimes without warning. Even the transitions we actively choose can feel stressful. A new job might bring excitement and opportunity, but it can also bring fear of the unknown. Moving to a new home may symbolize a fresh start while still stirring grief for what you left behind. More painful transitions, such as divorce, the end of a friendship, or a health diagnosis, can shake your sense of stability and identity.

People often assume they should adjust quickly or stay positive, but transitions rarely move in straight lines. They involve emotional fluctuations, physical reactions, and periods of self doubt. Whether the change is wanted or unwanted, your mind and body need time to recalibrate. Understanding how your internal system responds to change helps you approach transitions with more patience and compassion.

Therapy often begins with helping clients normalize this discomfort. When you realize that your reactions are expected responses to disruption, not signs of weakness, you create space for healthier coping and clearer thinking. Online Therapy in Ohio can be one way to gain support during these complex moments.

1. Why Change Feels So Hard

The brain naturally prefers patterns. Predictable routines save energy and help you feel safe. When something disrupts those patterns, your nervous system often interprets it as a possible threat. This can activate the stress response, which explains why even positive events sometimes create anxiety, irritability, or restlessness.

Transitions place you in what psychologists often call a liminal space. This is the stage between the old and the new where you are no longer who you were, but not yet who you are becoming. Liminal spaces can feel confusing because there is no clear map. The brain struggles with uncertainty, so it frequently generates fear based thoughts or worst case assumptions to fill in the gaps.

Cognitive Behavioral Therapy, or CBT, highlights how these thoughts shape emotional experience. For example, a thought like, “I cannot handle this,” naturally increases anxiety and muscle tension. A more balanced thought such as, “This is difficult, but I can adjust step by step,” often reduces distress and supports more effective coping.

It is also helpful to know that discomfort during transition is not evidence that you made a wrong decision. It is simply a biological and psychological response to unfamiliar territory. When you accept this, you build resilience instead of becoming overwhelmed by doubt.

Try This Reflection:
What thoughts come up most often for me when I face change, and how might those thoughts be influencing my emotional reaction?

2. Recognize the Emotional Stages of Transition

Transitions often unfold in emotional phases. These phases are not strict or linear. Instead, people move back and forth between them depending on stress levels, support, and the complexity of the change.

Common emotional stages include:

• Anticipation: You may experience excitement or dread as you think about what is coming. Many people feel a mixture of both.
• Disruption: When routines shift, you may notice irritability, sadness, or fatigue. Your sense of familiarity gets shaken.
• Adjustment: You begin testing new habits or learning new skills. You might feel hopeful one day and discouraged the next.
• Integration: Over time, you start feeling more settled. The change becomes part of your daily life and identity.

These stages reflect the brain’s learning process as it moves from uncertainty into adaptation. People often judge themselves for not adjusting faster, but emotional transitions require time, repetition, and support.

Mindfulness practices help you navigate these emotional waves. By observing your internal state instead of rushing to fix it, you build tolerance for discomfort. Evidence shows that mindfulness activates regions of the brain connected to emotional regulation and reduces activity in regions associated with anxiety. Simple exercises such as slow breathing, grounding techniques, or labeling your emotions can help you stay present as your inner world shifts.

Try This Practical Step:
Pause once today to check in with your body. Notice any tension in your shoulders, back, or jaw, and breathe slowly. Simply acknowledging your internal state can reduce overwhelm.

3. Keep Routines That Anchor You

During periods of change, everyday routines act like stabilizing anchors. When life feels unpredictable, even a small amount of structure can reassure your nervous system that you are safe.

This is why therapists often encourage people to maintain basic habits such as consistent sleep times, regular meals, hydration, and light physical movement. These activities help regulate your internal rhythms and improve emotional balance. Research from institutions like the National Institutes of Health suggests that consistent routines support mental focus, reduce stress hormones, and promote healthier sleep patterns.

Solution Focused Brief Therapy, or SFBT, encourages looking at what already works rather than starting from zero. You can use this mindset during transitions by identifying the routines that give you the most stability.

Ask yourself:
• Which habits help me feel grounded throughout the day?
• What coping strategies have supported me during past transitions?
• What is one small action I can take today that aligns with stability?

Sometimes the simplest routines make the biggest difference. A short morning walk, a consistent bedtime ritual, or a predictable meal schedule can bring calm during periods of emotional disruption.

Case Style Example:
Someone navigating a new job might feel overwhelmed by unfamiliar expectations. By keeping a morning routine of coffee, journal reflection, and a five minute breathing exercise, they create a stable launch point that reduces anxiety and supports confidence.

4. Allow Space for Mixed Emotions

One of the most misunderstood parts of change is the presence of mixed emotions. People often expect to feel only one way during a transition. In reality, emotions naturally overlap. You might feel grief and gratitude at the same time. You might feel excitement for new opportunities while still mourning what you left behind.

Many clients describe feeling frustrated with themselves because their internal experience does not match what they believe it “should” be. These judgments often create shame or self criticism. Acceptance based approaches in therapy help people understand that emotional complexity is a sign of being human, not a sign of failure.

Naming your feelings is one of the most effective ways to reduce intensity. The simple act of saying, “I feel overwhelmed,” or “I feel hopeful,” activates language centers in the brain that help regulate the emotional centers. This process supports clarity and makes it easier to respond instead of react.

You can also practice gentle self talk during mixed emotions. Remind yourself that it is completely valid to hold conflicting feelings. Transitions touch multiple parts of your life, so it makes sense that they evoke multiple emotional responses.

Try This Reflection:
Which emotions feel the strongest for me right now, and how can I make room for them without judging myself?

5. Lean on Connection and Support

During change, many people withdraw because they feel they do not want to burden others or because they feel exhausted by explaining what they are going through. While this reaction is understandable, isolation often increases stress. Humans are wired for connection, and support plays a significant role in emotional resilience.

Research consistently highlights the protective value of social support. Supportive relationships reduce anxiety, lower stress levels, and strengthen the ability to adapt. Whether it is friends, family, a partner, or a therapist, sharing your experience can create relief and validation.

Opening up does not have to involve large disclosures. You can begin by saying something simple like, “This has been heavier than I expected,” or, “I could use someone to talk this through with.” Vulnerability is not a sign of weakness. It is a pathway to deeper connection and personal insight.

Therapy offers a structured environment where you can make sense of your situation without judgment. A therapeutic relationship helps you explore both the challenges and the opportunities that arise during transition. With Online Therapy in Ohio, support can be accessible even during busy or stressful seasons.

Practical Step:
Consider identifying one person you trust and sharing a small part of what you are navigating. Even a brief conversation can lighten emotional load.

6. Reframe Change as Growth

Transitions disrupt life, but they also open possibilities. Even painful changes can lead to self knowledge, new skills, and stronger boundaries. When you explore change through the lens of growth, you shift from feeling powerless to feeling capable.

In CBT and Motivational Interviewing, people are often encouraged to identify their values. Values act like a compass during uncertainty. When you know what matters most to you, it becomes easier to make decisions, set boundaries, and take meaningful action.

Ask yourself:
• What am I learning about myself through this transition?
• What strengths am I discovering or rediscovering?
• How can I honor my past while taking steps toward my future?

Reframing does not ignore pain. Instead, it helps integrate meaning and direction. Many clients find that when they focus on growth, they experience less fear and more confidence in their ability to navigate uncertainty.

Case Style Example:
A person going through a relationship change might initially feel lost. Through reflection, they may discover strengths in communication, independence, or self care that they had not noticed before. These strengths become stepping stones for the next chapter.

Finding Balance in the In Between

Change can feel like standing with one foot in the past and the other in the future. This in between space may feel shaky, but it can also be a place of transformation. You do not have to rush through it. Small steps, patient self reflection, and supportive routines create steady momentum.

If you are moving through a life transition and feel overwhelmed, remember that support is available. Therapy offers tools, clarity, and a grounded space to explore your next steps. I provide Online Therapy in Ohio for adults who want guidance during major life changes. Together, we can help you navigate uncertainty, understand your emotions, and build a sense of stability and direction as you move forward.

— Sam Long, LISW
Founder of Long Therapy Services
-Growth and Healing, Wherever You Are-

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The information on this page is for educational purposes only and is not a substitute for professional therapy, diagnosis, or treatment. If you are in crisis, call or text 988 (Suicide and Crisis Lifeline) or go to your nearest emergency department.