Often, change brings up feelings of anxiety such as worry and fear. It’s okay to feel worried and feel fear. Grieve and take care of your feelings. Even if the big change in your life is a happy one like getting married or moving to a place you always wanted to live, accept that there will be some emotional losses and work through them. Try to identify the feelings you are having and why by writing or saying them out loud. For example, you might write or say something like, “I am feeling anxious and overwhelmed because I have to move to a new city next week. ”
For example, if you plan to move to another city, state, or country, learn as much as you can about the new place before going. If you are starting a new job, find out as much as you can about what you will be doing. Try to create a plan for how you will approach the new situation. For example, if you are moving to a new city, you might ask: what restaurants do you want to check out? How will you get around the city? What other places would you like to explore? You can also make a plan to change your situation if it is not where you want to be in life. [2] X Research source For example, you might not like your new job, so you could create a plan to find a new one that you will enjoy by searching the job listings, applying for jobs that interest you, and attending job fairs.
For example, when you are feeling upset or anxious about the oncoming change, you might repeat to yourself, “I do not like the change that is happening, but it is beyond my power to control. I may not like this change, but I will accept it and try to make the best of it. ”
Some people find list-making to be an effective way to reduce anxiety and feel happier. [4] X Research source If you are feeling miserable about the situation, try writing down a list of positives. For example, if you have just gone through a breakup, then you might identify the positives as things like more free time, a chance to get to know yourself better, and more time to spend with your friends and family.
If you feel overwhelmed by having a puppy and are having a difficult time adjusting to all the changes, write down what has changed in your life and what is difficult about it. Write down possible solutions to your issue, such as creating a schedule to help you manage the changes.
Ask for advice on what you can do to get through the change well. If you’re going through a divorce, meet with other people who are experiencing the same thing, or have already gone through it.
Accept that you are in a transition and that change is inevitable. You can say, “I accept that change is occurring, and it’s up to me how I handle it. ”
Practice progressive muscle relaxation by getting comfortable and starting to relax your body and your breathing. Now, tense your right fist for a few seconds, then release. Move up to your right forearm, tense and release. Move to your right shoulder, then do the same for your left arm. Continue throughout your body, including your neck, back, face, chest, hips, quads, calves, ankles, feet, and toes. [8] X Research source
Take the dog for a walk, bike to groceries, or go for an evening hike after work. You can also exercise by dancing or running, or going to the gym.
Give yourself time to recoup. For example, if you’re grieving after a death, be it a person or a pet, acknowledge that how you grieve and how long you grieve for are decisions only you can make. Nobody else can rush you, no matter what they insist.
Learn to enjoy the process of change by creating positive reinforcements around change. [11] X Research source This can include treating yourself to ice cream after you finish physical therapy for your injury, or getting to spend a small amount of money each time you save up $100.
Find ways to see things in a positive light. If you struggle to find positive things, ask someone to help you look for them. Remember, changes can often provide opportunities for future endeavors that previously would not have been attainable.
Instead of focusing on the past, anchor yourself in the future by creating excitement and things to look forward to doing. Try something that you’ve never done before like taking a painting class, going ice skating, or visiting a new city. If you still find yourself dwelling on the past and it is interfering with your life, then you may want to seek the help of a therapist to help you move forward in your life.
Severe stress. Someone with adjustment disorder will have stress that is more intense than what you would expect someone to feel in that situation. For example, someone who has just bought a new home, might feel severely stressed even after they have closed on the house and moved in. Difficulty functioning. People with adjustment disorder may have a hard time functioning in social, professional, or academic settings. For example, someone who has recently gone through a breakup may be incapable of having a conversation with friends.
