Embracing Change

With summer here there it is a time of change and transition. For many these changes are positive and a time to recharge, have fun, and be with friends and family. However, for many others change can be scary, triggering anxiety. Others can become sad, dwelling more on what they are losing versus going forward and focusing on what is to come. These people catastrophize and forget that the lessons learned and the memories from positive experiences will always be present. In order to better manage change there are things you can do to better cope and accept what lies ahead. Below are 10 effective ways to manage change or transitions in life over the course of this summer, in no particular order. :

1. Acknowledge What’s Changing

Recognize and name the change. Whether it’s a change in routine, school ending, work slowing down, or family dynamics shifting — just saying “this is a change” helps reduce emotional friction. By naming and acknowledging it and embracing it, we take away the power it has over us. Now we can focus on what we can control.

2. Reconnect to Purpose or Values

Transitions can feel destabilizing, so anchoring to your values (like growth, connection, adventure, or rest) gives direction and emotional stability. It is important to ask your self what can my goal be in this change that will help me continue to grow as a person and move forward.

3. Set a Flexible Plan

Outline a loose structure: goals, trips, work plans, or personal projects. Flexibility is key — it prevents you from becoming overwhelmed while still offering directions for your day. At the same, the structure and goals can reinforce the purpose discussed above, but can be changed if it is not working in the moment.

4. Maintain a Few Daily Routines

Keep 1–3 habits consistent (e.g., wake-up time, meals, journaling, or workouts). Routine offers psychological stability during uncertain or shifting times, and as a result mitigates anxiety.

5. Embrace the Opportunity

We mentioned the concept briefly of embracing change above. Change often brings more daylight, social opportunities, and a different pace. Reframe the transition as a chance for something new — not just a disruption. Be aware of how newness or opportunities can really help one grow. Keep the doors open as you never know what benefits are on the other side.

6. Prioritize Rest and Recovery

Often we push too hard during change. Balance ambition with downtime. Transitions, especially at this time of year, is a good time to restore physical and mental energy. It builds up your ''bank'' of reserves so they are there in the future when demands increase or adversity hits.

7. Stay Connected to Others

Transitions can be isolating. Make plans with friends, join a group activity, or just schedule consistent check-ins with loved ones. Being with people can be a way to relax and recharge, but also just be a distraction or a support when things are challenging.

8. Create Micro-Goals

We noted the concept of goals above, but sometimes people think too big or set goals way to high. If big goals feel overwhelming, set small, short term ones that are more achievable in the moment. Achievable wins build momentum.

9. Talk About It

Sharing what you’re feeling with someone you trust — even briefly — can normalize the experience and reduce anxiety about the unknown. When we keep things in we can ruminate about it, which in turn only fuels anxiety. Sharing it or talking with others gives perspective and maybe alternative ways to think about the challenges and how to solve it. At the same time, sometimes just complaining gets the stress out.

10. Accept That Adjustment Takes Time

You don’t have to feel fully “settled” right away. Change takes processing. Be kind to yourself, and allow space for ups and downs. By giving yourself time to process and adjust, embracing the change becomes easier. You do not have to know everything right away.

As we said change is a constant in life, but can be a trigger for many even when it appears positive on the surface. For them, the uncomfortableness and unknown can be scary. Hopefully by using some of the things listed above it becomes a little easier to move forward and embrace the change or transition. Peak Mental Performance Coaching is ready to help you in the process.