Thriving in the scary world of change

In this post, we’ll explore practical ways to embrace change and transform uncertainties into valuable experiences. Get ready to leave that feeling of aloneness because it’s time to tackle that rollercoaster!

Understanding the Nature of Change

At the heart of change is the discomfort it often brings. It disrupts our routines and forces us to rethink our views. Think about a recent change in your life. Did it make you feel anxious or uncertain? Often, these feelings prompt us to reconsider our abilities and how we handle challenges.

We tend to resist change due to the fear of failing. Recognising change as a normal part of life helps us see it as an opportunity for advancement. These shifts can lead to personal development, new skills, and unexpected openings. Rather than viewing changes as obstacles, consider them as stepping stones to your brighter future.

Acknowledging Your Feelings

When facing change, it’s crucial to take stock of your emotions. Are you nervous? Excited? Frightened? Really examine what is happening inside. Not just the normal words you use to describe the sensations but what is actually happening. All of your feelings are completely valid!

Taking a moment to acknowledge what you feel can lead to better emotional clarity. Writing down your emotions might help too. For example, someone moving to what others consider the most peaceful place imaginable, could result in them being sent in to a spin if they are city dwellers born and bred! On the face of it they put thier reaction down to simply fear of leaving the city for the country. They may feel confused at the prospect but mistake it as a lack of gratitude due to the opinions of everyone else. "woah what a fantastic opportunity for you guys" This could result in them feeling guilty and the guilt overrides what could be unrecognised anger. They may never have been taught it's ok to feel angry as a child but guilt and shame may have been fine especially if they dared to be selfish and put their own needs before anyone else's!

Jotting down feelings and beginning with the most obvious 'I feel sh*t about taking this job, leaving everything I've built in the city, all my friends, colleagues and clubs that I love, that took me forever to build but I know it's a great opportunity for my family and it's the right thing to do" disguises the anger that they are giving up their needs to serve others as they have always done.

Jotting down every emotion, every thought and every bodily response to the thoughts is very helpful in sifting and sorting through what you are really feeling about the changes you are making. It offers you useful insights into why you respond to new challenges the way you do and can help ensure your thoughts remain clear during the transitions to come.

Finding Your Support System

The power of human connection often goes underestimated. In times of change, reach out to friends, family, or community groups. Moving or transitioning from being in a relationship to the single life can be a daunting prospect if your'e navigating it alone. You might be surprised by how many have gone through similar transitions and navigated it successfully with the support of others. Who knows one of your acquaintances you don't know much about yet may even turn out to be a kindred spirit who gets exactly what you are going through!

If you find talking to people you already know about your feelings one step too far then why not explore support groups or online forums that align with your situation. Or if this feels overwhelming, consider speaking with a counsellor. Professionals can offer tailored strategies to help you navigate these challenges.

Setting Realistic Goals

Change can sometimes appear monumental. To manage it better, break your challenges into smaller, achievable goals. If you are navigating the murky waters singledom after a break up it can be a good idea to have some alone time before jumping back in to the dating game. If all of your friends were in your couples groups then maybe joins a singles group or organise nights out with girls or lads!

If it's moving to a new environment and you don't already have a job to go to consider taking time out and getting to know the people in your local community. Maybe join local clubs you are interested in, attend meet-ups, and get to know your neighbours a bit better. In short, try your best to get out and about as much as possible. No need to rush in to it right away though, do bear in mind that each step you take will through up some thoughts and emotions offering you perfect opportunities for reflection.

These smaller steps and self reflection can significantly reduce the feeling of being overwhelmed and provide a path to accomplishment with each small win.

Embracing a Growth Mindset

Adopting a 'growth' mindset can change your perspective on facing change. Psychologist Carol Dweck states that people with this mindset view their abilities as improvable through effort and perseverance compared to those who have a 'fixed' mindset. People with a growth mindset persist in the face of change induced setbacks.

When you approach change with this mindset, it becomes easier to see challenges as learning opportunities. Instead of viewing failures as setbacks, treat them as experiences that add to your personal growth. Seeing setbacks through the lens of curiosity can open new doors and help you learn more about yourself. Not everything you do know about yourself is actually about you, it is a learned version of you so this change can give you the opportunity to practice showing off the real you. Why not put it to the test? For instance; If in the past you have always been Mr or Mrs unassuming try doing something a little out of your comfort zone even if it's just wearing something that draws attention to yourself and see how it feels.

Developing Resilience

It's not as hard as it seems: Resilience is the ability to recover from difficulties, and it is crucial when navigating change. You already have the ability to this this, you probably just need a boost in your self esteem and self worth so here are some effective strategies to help you:

• Practice self-care: Make your own mind, body and emotional health a priority. Engage in activities that promote relaxation and positivity for you before thinking about everyone else, do the things that bring you joy. This can be as simple as walking barefoot on the grass or blaring your favourite music and dancing like you just do not care! Make time for you.

• Keep a gratitude/appreciation journal: Writing down three things you’re grateful for each day can refocus your perspective from what you lack to what you have. Appreciation and gratitude can increase mental resilience. There's no denying this can be daunting if you think of this as a diary which it is not. Just a scrap piece of paper can constitute a journal. Jotting down any time of day some random words about what feels good is enough!

  
  

• Learn stress management techniques: Incorporate mindfulness practices, deep breathing exercises, or yoga sessions into your routine to combat stress during challenging times. Breathing is the easiest to incorporate any time of day no matter what you are doing: Breath in to your belly for 4 seconds, hold for 4 seconds, breath out for 4 seconds and hold for 4 seconds. All in and out deep into your belly. Choose your mouth or your nose it doesn't matter. Do whatever is comfortable for you. Bear in mind nose is always better because mouth breathing sends a message to your brain you are in danger! The point is to create a state of relaxation for you that you can use at any time.

  
  

Embracing the Unknown

Thriving in a world of change means leaning into the unknown. Life is fundamentally unpredictable, and that can be daunting. However, some of the best experiences often come from unexpected situations! Knowing you cannot control anything other than your responses to your experiences is a helpful tool in your toolkit.

Say “yes” to new experiences, whether they involve starting a new hobby, trying a new restaurant, or planning a spontaneous trip. Adventures can reveal new passions, skills, and aspects of your personality you didn't know existed. Remember to reflect on those feeling that are being evoked. Every new step into the unknown is an opportunity to figure out who you truly are!

Learning to Adapt

Adaptability is an essential skill in our fast-changing world. Start developing this capability by being flexible with your plans and routines. Remember your response to your environment will dictate whether you have a stressful or happy life.

For instance, if your schedule changes suddenly, instead of reacting with frustration, practice adjusting smoothly. Just breathe; practicing calmness being aware of your breath will build your confidence and make future changes feel less intimidating. By being mindful and recognising whatever emotions you are experiencing, you are generating will help you generate better experiences! Breath deeply and slowly to reorientate yourself to your present situation.

Celebrating Small Wins

It's crucial to recognise and celebrate your successes, no matter how small they may seem. Acknowledging your achievements boosts self-confidence and makes navigating change feel more rewarding.

Reward yourself for your efforts! Whether it’s treating yourself to your favourite dessert or enjoying a night out with friends or putting money away for a bigger treat rewarding yourself can help maintain your motivation and excitement about the journey of change.

Embracing the Journey Ahead

In a world that is constantly evolving, it’s normal to feel fearful or uncertain. However, by acknowledging your feelings, finding support, setting realistic goals, fostering a growth mindset, and being adaptable, you can thrive through change.

Remember, change often leads to unexpected opportunities. The next time you face a significant transition, take a deep breath, and approach it with an open heart and mind. You possess more strength than you realise, and each change is a step towards a new adventure waiting to unfold.

If you feel you are not quite ready to embrace the thrills the rollercoaster of change can bring on your own then please reach out to me at sharon@therapy1st.com or fill out contact form on the Therapy 1st website. just click here: Home