Coping With Anxiety Triggering Life Transitions

In our last blog we discussed embracing change, and noted different ways to manage and prepare for it. However, that blog centered more on small changes, new times of year, or even unexpected day to day changes In this blog we build off of this but take it to the next level and look at how to cope with the anxiety from more significant life transitions. Examples include back to school or changing schools, going off to college, a new sports team or competition level, a new job, or even a new relationship. These types of life transitions can trigger anxiety even to a higher level than the day to day because they involve many unknowns, and ultimately a change in personal identity. In this blog, we will continue to explore how one copes with these shifts to mitigate these anxiety spikes. In now specific order here are 10 ways to cope with with even bigger life transitions.

1. Acknowledge that it is normal to feel nervous. - Last time we noted the importance of acknowledging what is changing, but now we are adding on the normalcy of being anxious to begin with. Feeling nervous means you are excited and care about the situation, but that does not mean you cannot manage it. Use the anxiety as a motivator and that anything that is new comes with at least a little anxiety. As I say to my clients, I worry more if you are not anxious, because on some level you should be.

2. Prepare In Advance - The unknowns can be a significant trigger to anxiety. However, in most circumstances a little research, practice, and preparation is all it takes to get the answers ahead of time that may be triggering you.

3. Create Predictable Routines - As we noted in the last blog routines bring about a sense of familiarity and continuity which reduces anxiety. Even with major life transitions this same approach still works.

4. Continue With Small And Realistic Goals - As discussed before small and realistic goals can help focus our attention away from the anxiety and towards what you are supposed to get done or prepare for.

5. Use Anxiety Management Techniques - By now we have discussed multiple times on the importance of anxiety management techniques such as deep breathing, relaxation, mindfulness, and even distraction. People disregard them, but simply breathing your way through a tough situation can truly relax you and get you through the moment, So do not knock it.

6. Use Support And Connection - Research continually shows that surrounding yourself with healthy people, or those who know you the best can get through the tough times. They are experts on you, how you think and manage emotions, what you need to hear, and remind you what strengths you can apply.

7. Using New Supports - While using supports can be comfortable, it is just as important to seek out new connections, experts in the field you are transitioning to or those who know the new situation well. Not only are they the experts to learn from, they have likely been through the same transition which gives you a new reassurance you are not alone.

   
   

8. Be Physically Active - Before we focused on rest and recovery, but at the same time everyone knows being active helps with anxiety management as it channels your mental energy into something physical. It cleans out the system, gets worry out of your system, and can sometimes just be a simple distraction until you are settled in.

   
   

9. Limit Overthinking - Overthinking or ruminating can just fuel the anxiety cycle. We all have the tendency to get stuck catastrophizing or ''What If'' type of thinking. This is an unanswerable question because there is an infinite number of answers. Instead focus on what you can control and accept that is is not everything.

10. Keep Perspective - In the past we focused on accepting adjustment takes time, but now we need to add to that the importance of Keeping Perspective. With it, accept that the beginning is the hardest, but that it is the best time to learn and grow into this new role or identity. If we realize we have gotten through major transitions before, perspective shows us we have the ability to do it again.

In this blog we build off of topics from the last one which discussed accepting change in general. However, now we take it to the next level and focus on bigger changes. It is a particularly important topic at this time of year with the summer ending, and the lessons can be applied to any age or major life transition. If you need help with the process, Peak Mental Performance Coaching is here to help - reach out today.