Life Transitions and Change

Change is an inevitable part of life. As we progress through the different stages: graduating high school or college, starting a new job, getting married, having kids, empty nesting, grieving the loss of loved ones; our lives are constantly in flux. While change can be uncomfortable and unsettling, it also can present opportunities for growth.

Graduating is one of the biggest transitions many of us face. Leaving ones familiar environment and support systems to venture out on your own can be daunting. However, it also allows for new independence and adventures. The excitement of a fresh start and possibilities may outweigh any anxiety one might have. The key is to try and embrace the change by being open-minded and flexible during this transition.

New jobs also bring change whether it’s your first professional job or a career change later in life. The adjustment to new responsibilities, teams, cultures, and routines requires adapting to unfamiliar situations. During this time it is important to ask questions and be patient with yourself as you learn your new role. It oftentimes takes anywhere from 3-6 months to adjust to a new routine, or in this case, a new job.

Family changes like marriage, parenthood, and aging parents present transitions that affect ones priorities and daily lives significantly. While more demanding at times, these changes can often bring profound joy as well. Learning to juggle new roles and responsibilities takes time and compromise from all involved. There are significant challenges that come with all of these changes, challenges that can put a strain on ones mental health if not managed properly. There has to be open communication and one cannot be afraid to ask for help from loved ones when things get overwhelming.

As our kids grow up and leave home, “empty nesting” creates another big change that prompts redefining your identity and purpose. This is an opportunity to embrace this transition by reconnecting with your partner, pursuing personal interests, and spending more time with friends. Staying active and engaged socially will help ease any sense of loss from having an empty home.

How Life’s Transitions Can Impact Mental Health

Life transitions and change in general can present significant challenges for people beyond just “adjusting” to something new or different. Here are some factors that are impacted by life transitions:

Increased Stress and Anxiety: Major changes like graduating, switching careers, or parenting teenagers for the first time are common sources of stress. Worrying about the unknown future can also raise anxiety levels. When we are feeling out of sorts, we have a tendency to try and control everything around us; sensing that if our environment is in control we are better off. The reality is we cannot control our environment or the future and the more we try the more anxious we get.

Feelings of Loss: Significant transitions often involve losing aspects of the familiar routine, relationships, or identity. This loss can trigger sadness, grief, or feelings of being ungrounded. Young adults may feel a sense of loss of their childhood, feeling the loss of innocence and limited responsibilities. It can be quite overwhelming for them because they lost that feeling of security and now have to face “adult situations”. Feelings of loss also involve the loss of a loved one, whether a parent or spouse, or a long-time friend. While it is difficult to prepare for this inevitability, the feelings of loss can be significantly impactful on one’s life. Feelings of loss can leave one feeling alone or isolated.

Isolation: Significant changes and life transitions may disrupt social support systems if you move to a new area or friends/family do not share the same life stage anymore. Sometimes we just outgrow our social network and find ourselves struggling to make new friends. Loneliness can negatively impact one’s mood and overall well-being.

Pressure and Perfectionism: There is pressure that comes with life transitions like starting college or a first job to succeed immediately. Unrealistic expectations of oneself can lead to frustration and low self-esteem. Sometimes there are external pressures to succeed immediately; it’s important to be able to take a step back and assess one’s own progress, and ask for help if it seems like you are falling behind expectations.

Developmental Challenges: Transitions like puberty, leaving the nest, aging, or menopause involve biological and psychological adjustments that can be extremely challenging and overwhelming. Adjusting to these changes sometimes includes accepting we can no longer do things like we used to; whether it is due to physical, mental, or emotional reasons.

To promote resilience during life’s transitions one should:

• maintain social connections
• stick to routines when possible
• set reasonable goals
• engage in relaxing activities
• seek counseling if overwhelmed
• lean on others for help and perspective

Life transitions, while unsettling at times, are part of the natural flow of life. Managing transitions is an ongoing process of self-care and adaptation. With an open mind and support from others, these changes can present opportunities to learn and grow in positive new directions.