Coping with change: A guide to navigating unpredictability

Each day brings a comforting sense of routine. For most of us, we rise, wake up, prepare for work, dedicate ourselves to our tasks, and then return home. But life occasionally surprises us with experiences that shake up this pattern. In those moments, we may feel our thoughts racing as we navigate the new challenges ahead.

When it comes to change, we typically can’t plan for it. It tends to find us unexpectedly and uninvited. While we may not be able to control the unpredictable, we can manage how we respond to it in a way that prioritizes our well-being.

Am I struggling with this change?

Life transitions can create feelings of loss of control and uncertainty about the future. These changes often disrupt our routines and familiar ways of doing things, leading to increased stress and anxiety.

During these transitions, we may struggle to understand what to expect, how events will unfold, or what our true desires are. This uncertainty can be intimidating and may result in heightened worry or emotions that are outside of our norm and challenging to manage.

While everyone responds differently, you might be struggling to cope with change if you feel:

• Sadness or grief
• Loneliness or withdrawal
• Anger
• Shock and disbelief
• Excitement combined with anxiety
• Fear
• Overwhelmed

Additionally, our bodies often react to sudden shifts in ways that we aren’t used to. These changes can manifest as:

• Sleep disturbances, such as insomnia, difficulty sleeping, or an increased need for sleep
• Feeling weak or lacking energy
• Stress-induced headaches
• Difficulty remembering things or struggling to focus
• Changes in appetite or digestive issues, such as nausea or stomachaches

As these signs present themselves, it’s crucial to prioritize our wellness and maintain our health during challenging times.

Acknowledge what’s within your control

When it comes to unexpected changes, focusing on what’s within your control instead of what you cannot change is an important step toward adapting to the sudden shift in your life.  Instead of worrying about the future, pay attention to the aspects of your life that remain constant, such as close relationships with friends or family, daily routines that haven’t altered, or even the 20-minute walk you take each day to clear your mind. These elements are within your control and can help you maintain stability as you navigate through significant shifts in your life.

Focus on these positive aspects, and you’ll find strength and resilience to navigate any shift with a sense of control.

Embrace your emotions

It becomes more challenging to cope with and navigate through transitions when we try to suppress our feelings, so it’s important to accept our emotions as they arise. Give yourself permission to feel angry about the change without apology. Don’t feel guilty about crying or minimizing your feelings to accommodate someone else’s comfort.

Accepting and coping with change is a process. By permitting yourself to express how you truly feel, you can better navigate the feelings and thoughts that are so common in the face of complex changes.

Develop healthy coping skills

When dealing with change, it can certainly stir up our emotions. Finding ways to manage our emotions can sometimes be difficult, but it doesn’t need to be.  If you’re seeking healthier coping strategies to tackle life’s challenges, here are a few things you can try to restore balance to your life.

Find a friend. Finding a trustworthy person to share thoughts and feelings with can be beneficial. Even if they are just there to listen, having a supportive and reliable person to talk to can provide comfort and emotional relief.

Invest in your wellness. By prioritizing physical health through regular exercise, nutritious foods, and quality sleep, we can maintain a balanced life. It’s equally vital to steer clear of alcohol and substances while prioritizing hydration and rest, allowing us to maintain and restore our balance effectively.

Aim for a daily routine.  Trying to integrate regular daily activities into our days is incredibly beneficial. Simple practices such as taking short breaks to stretch, enjoying a healthy snack, or engaging in brief moments of mindfulness can provide essential mental respite.

These small but meaningful activities allow us to introduce structure back into our days when things have been disrupted.

You’ve got this

The next time you find yourself struggling, take a moment to recognize your strengths and accomplishments. Remember that everyone handles change differently and working through it while being aware of its impact on you is a significant achievement. It’s all part of learning to cope with change.

If you’re feeling stuck or overwhelmed about where to begin, consider reaching out to a licensed mental health professional at Rosecrance Therapies. Our therapists in Chicago can be a supportive ally, guiding you in a judgment-free environment as you take those initial steps toward building your resilience.