Hey everyone,
Today, I want to dive into something deeply personal and profoundly relevant to all of us: managing our mental health during times of change. I know firsthand how overwhelming life’s shifts can be, and I’m here to share some strategies and insights that have helped me navigate these turbulent waters.
1. Acknowledge the Change
One of the first steps in managing mental health during a period of change is simply acknowledging that change is happening. Denying or ignoring it only prolongs the stress. Embrace the fact that change, though often daunting, is a part of life. By naming what’s happening, you start to reclaim some control over the situation.
For example: If you’re moving to a new city or starting a new job, take a moment to reflect on the scope of the change. Write it down, talk about it with a friend, or just sit with the feeling for a bit.
2. Give Yourself Permission to Feel
It’s okay not to be okay. When we face big changes, our emotions can run the gamut from excitement to fear, and everything in between. It’s crucial to give yourself permission to experience these emotions without judgment. Feelings are valid, and they’re a natural part of the process.
For example: If you’re feeling anxious about a new project at work, acknowledge that anxiety is a normal response. It doesn’t mean you’re not capable or strong; it means you’re human.
3. Establish a Routine
Routine can be a lifeline during periods of change. It provides a sense of stability when everything else feels uncertain. Establishing small, manageable routines can help ground you and create a semblance of normalcy.
For example: Set aside specific times for meals, exercise, or relaxation. Even small routines, like having a morning coffee ritual or an evening wind-down routine, can create a comforting structure in your day.
4. Reach Out for Support
You don’t have to go through change alone. Support systems are vital, whether it’s friends, family, a therapist, or support groups. Sometimes, just talking things out can lighten the emotional load and provide new perspectives.
For example: Reach out to a friend and share what you’re going through. You might be surprised at how much support and understanding you receive.
5. Practice Self-Care
Self-care isn’t just a buzzword; it’s essential for mental well-being, especially during change. Make time for activities that rejuvenate you, whether it’s a hobby, exercise, or simply taking a quiet walk.
For example: If you love reading, make time for a good book. If exercise is your thing, stick to your workout routine or explore new physical activities that you enjoy.
6. Focus on What You Can Control
Change often brings with it a whirlwind of uncertainties. While you might not be able to control everything, focusing on the things you can manage helps to bring a sense of control back into your life.
For example: If you’re dealing with a new work environment, focus on how you can best adapt to the new team dynamics, rather than stressing over aspects that are out of your control.
7. Reflect on Your Progress
Sometimes, in the midst of change, it’s hard to see how far we’ve come. Taking a moment to reflect on your progress can provide motivation and remind you of your resilience.
For example: Keep a journal where you record your experiences and feelings. Look back at past entries to see how you’ve grown and overcome obstacles.
8. Stay Present
It’s easy to get caught up in what-ifs and future anxieties. Practice staying present through mindfulness techniques like meditation, deep breathing exercises, or just being conscious of the here and now.
For example: When you find yourself spiraling into worries about the future, take a few deep breaths and focus on your immediate surroundings. Ground yourself in the present moment.
9. Set Realistic Goals
During times of change, setting small, achievable goals can help you maintain a sense of direction and purpose. Break down larger tasks into manageable steps and celebrate your progress along the way.
For example: If you’re starting a new job, set daily or weekly goals like getting to know a certain number of colleagues or mastering a specific task.
10. Be Patient with Yourself
Change takes time, and so does adapting to it. Be patient with yourself as you navigate these new waters. Growth and adjustment are gradual processes.
For example: If you’re not immediately adjusting well to a new environment, remind yourself that it’s okay. Growth is a journey, not a sprint.
Wrapping Up
Change is a constant in life, and while it can be challenging, it also offers opportunities for growth and new experiences. By acknowledging the change, practicing self-care, and seeking support, you can manage your mental health effectively during these times. Remember, you’re not alone in this journey, and there are always ways to find balance and strength.
Thanks for reading and for joining me in this conversation. I hope these tips resonate with you and help you navigate your own changes with a bit more ease and resilience.
I'm here to offer free 15 minute coaching for anyone wanting a reset and clarity on your next step.
Just grab a Tea Time call here.
Take care of yourselves and each other!
Warmly,
Diane Dahi
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