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Change is a (fortunate and unfortunate) constant in our lives. While most of us will be able to deal with minor events in our lives, drastic changes like a break-up or the death of a loved one can be difficult for us to cope with. It can be tough to roll with the punches, if it feels like we’ve been hit with a shocking blow.
We share a few strategies on how you can cope with uncertainty and deal with huge changes in your life, while protecting your mental health.
Why is Change Scary?
Our brains are wired to fear (if not, be cautious) of change, and to prefer stability. Change brings the unknown – and this can cause stress and anxiety within us.
This makes evolutionary sense as our ancestors had more unpredictable lives: knowing that their food sources were secured, that they had safe shelter, and access to water were all important aspects of their lives. Any changes to these sorts of routine had to be addressed quite immediately, as it would have presented a threat to their survival.
As such, when change happens, we feel worried and anxious… and if we don’t manage these negative emotions well, or learn how to reframe our thinking around change, it can have a huge negative impact on our overall mental health.
Signs that You May Not be Coping Well
Feeling stressed or afraid of change is a common reaction. However, the issue arises when these feelings spiral out of control. Several signs that you may not be coping well with change include:
- Changes in your appetite, whether you’re eating more or less than your usual amount
- Insomnia or having issues sleeping
- Frequent headaches or stomachaches
- Being more irritable than usual
- Being in a low mood for a prolonged period (such as since you’ve learnt about the changes in your life)
Additionally, there is also a more intense version of an inability to cope with change is also called ‘metathesiophobia’, which is actually the fear of change.
This is more than simply being uncomfortable with change in your life – rather it’s an intense, sometimes even crippling, fear of things changing around you. It can affect your daily activities, and prevent you from going about your daily life.
Tips on How You Can Cope with Change
We can never escape change. And so, the only way to deal with change is to learn how to cope with it in a productive and manageable way. These strategies will help you be kinder to your mind, so that you can better look after your mental health – no matter what comes your way.
Acknowledge Your Emotions
Firstly, know that it is perfectly natural to feel afraid or worried about change. After all, like we shared above, it’s part of our evolutionary make-up that we are cautious when things are changing. As such, don’t blame yourself if your first reaction to news of change is a negative on. What matters more is how you manage yourself after, and what you do.
Take a moment to pause and breathe, and acknowledge your emotions. They are perfectly valid, and the more you try to suppress them, the more it may backfire in the long-term.
Examine Your Worries
Once you have given yourself some time to sit with the news you’ve received, it’s time to examine why you’re feeling the way you’re feeling. Change brings about new and unknown situations – and so, by examining our feelings or the new situation, we can start to mentally prep ourselves for what is to come.
Start by reflecting on what’s causing your fear. For example: with a new job, are you afraid that you’d be unable to cope with the workload or fit into the workplace culture? Or for a move to a new city, perhaps you’re concerned about not being able to meet friends that you can connect with? Spend some time reflecting on your situation; and through this, you may realise that whatever you’re worried about, may not be something you’re unable to overcome.
Reframe Your Mindset
Change is challenging; but with it comes the opportunity for growth and a chance to develop yourself.
Reframe the situation in your mind, to see the positives of the scenario, and the way that it could benefit you instead. This is similar to having a ‘growth mindset’; which is a common way of thinking that many successful individuals have.
Find Social Support
Know that you don’t have to go through whatever you’re facing alone. If you feel like you’re struggling to deal with your emotions, reach out to your friends and loved ones for support. Let them know how you’re feeling and the worries you have. Sometimes just the act of saying things out loud and sharing your emotions can already be a huge source of relief.
You may also want to look for support groups for individuals who are in the same situation as you are. Knowing you have a community of peers that you can confide in or look to for advice can be comforting for an anxious mind, and help to put you more at ease.
Practice a Healthy Routine
No matter what you’re facing, don’t neglect your health. It’s more important than ever to ensure you’re eating right and moving well, as your mental health and physical health are intrinsically linked. Make sure to have a balanced diet, drink at least 8 cups of water a day, and try to sleep at least 7 – 9 hours every night. By looking after your physical health, you’re ensuring you’re in the best condition to face your new challenge… and come out stronger because of it.
Get Professional Help
Lastly, you can also reach out to a mental health professional if you think you need some extra support. They would be able to recommend strategies to reframe your thinking or provide treatment options to help you better manage your emotions, so that you can find your footing, no matter what comes your way.
You can reach out to any of our therapists at A Space Between to schedule an appointment today.
References
- https://www.verywellmind.com/5-tips-for-dealing-with-change-5205553
- https://www.psychologytoday.com/sg/blog/here-there-and-everywhere/201701/10-ways-to-cope-with-big-changes
- https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-deal-with-change/
- https://www.healthhub.sg/live-healthy/coping_with_change
- https://hbr.org/2022/04/change-is-hard-heres-how-to-make-it-less-painful
- https://www.webmd.com/mental-health/what-to-know-about-how-to-deal-with-change
- https://au.reachout.com/challenges-and-coping/coping/7-tips-for-dealing-with-change
- https://www.verywellmind.com/i-fear-change-how-to-cope-with-the-unknown-5189851
- https://switchthinking.net/why-is-change-so-scary/
- https://www.uopeople.edu/blog/why-you-have-fear-of-change-all-the-ways-to-overcome-it/
