New beginnings are exciting; they bring a fresh start, provide an opportunity to redefine ourselves, and allow us to explore different possibilities.
They can also be scary: navigating the unknown, putting yourself out there, disrupting your routine, and dealing with fear of failure.
An unexpected opportunity presented itself to me recently; a new office space opened up for Inner Horizons. It provides an upgraded therapy space with a calmer, quieter ambience and convenient location in downtown Palmer, which are key for an improved therapy experience for my clients and my practice.
Suddenly I had decisions to make–stay where I’m comfortable or make the leap. And then came all the logistics of a move: leases, dates, client communication, insurance updates, utilities, movers, and more.
I will admit, it was overwhelming and stressful.
Change, even positive change, can create stress and disruption which triggers anxiety and all those “what if” thoughts. The great thing, though, is that there are small actions we can take to manage change of all sizes and circumstances.
Break it down
Create a list of the tasks you need to accomplish. But don’t stop there. Divide the large, daunting tasks into tiny actionable steps. Focus on what you can do today or even in the next hour, rather than focusing on the long-term, overwhelming picture.
I created lists of all the things I needed to do: review my current lease and the new lease, look over utility contracts, notify clients, do a walk through, figure out moving furniture, and all the other little things that add up. Then I broke that big list into small pieces that were easier to build into my schedule and mark off as I completed them.
Focus on control
Identify what you can influence rather than focusing on what you cannot. Develop a plan for the parts of the change that are within your power.
I looked at the list I’d created and made each item within my control actionable: call the internet provider on Tuesday at 10am, drop off new lease on Friday, schedule the walk through two weeks before move-in, research movers, create a schedule to update contracts so I didn’t have to do it all at once. While they looked like small tasks, knowing what I could do and then accomplishing each one made me feel more in control of the change.
Acknowledge your emotions
Change brings a lot of emotions. Excitement can quickly give way to frustration, doubt can push away hope. It’s normal, and during times of change, it’s important to acknowledge what you’re feeling and practice self-compassion.
Shifting our perspective to a growth mindset helps us reframe the narrative. Rather than giving in to frustration when things aren’t easy, ask yourself “What is getting in the way right now and what can I do to work through this?” Give yourself grace, too. When that little voice creeps in with criticism or self-doubt, try saying “This is hard” or “I’m doing the best I can right now.” This narrative flip creates space to embrace flexibility and gives us permission to be okay with where we are.
Accepting that we are going to experience roadblocks and a range of emotions helps us ride out the current challenges and builds resilience to tackle future ones. Remember to celebrate your wins, even the small ones! This helps keep your focus on the bigger picture.
Communicate your needs
You can’t do it all, and trying to only amplifies your stress and feelings of being overwhelmed. Lean on friends, family and/or colleagues to help you. A strong support system can ease the burden of the change.
When others ask, “How can I help?” they are asking out of love and a genuine desire to support you. Think of ways they can help that would lighten your load: dropping off a meal, taking the kids for a few hours, helping with laundry, or walking the dogs.
Practice your self-care
It’s easy to let self-care lag during times of change; our routines are disrupted, we’re pulled in a million different directions, our to-do list keeps growing. Building in time for self-care can make a dramatic difference in your outlook and your ability to navigate change.
Opt for healthy meals, even if it is takeout, and remember to hydrate. A balanced diet and plenty of water can improve your energy and focus. If you don’t like flat water, look for ways to make it enjoyable by adding fruit or trying sparkling water.
Take a walk, meditate, listen to relaxing music, or take a warm bath. Incorporating stress-relieving and enjoyable activities into your day helps alleviate the weight of change. It gives you space to simply be and find small comforts that bring you joy.
Change is an inevitable part of our lives. Finding ways to accept and cope can make these transitions smoother and less stressful.
If you’re in Alaska and looking for personalized support navigating life’s changes, I offer therapy services focused on helping individuals navigate these journeys with evidence-based approaches. Feel free to contact me for a consultation.
You’re not alone in this. Hope and resilience are within your reach.
