How To Cope With Change For Anxiety
Change can feel scary, uncomfortable, unfamiliar, uncertain and overwhelming - among other things. As humans, we tend to favor what is known, familiar or predictable - often thinking it will protect or shield us from anything that may feel scary or harmful. However, change is inevitable.
Nature and Change
In the northern hemisphere, spring begins around March 20th, marked by the spring equinox. This is a time where the flowers start to bloom and is a time of transition - holding space for a variety of emotions and experiences through a lens of working towards a state of balance.
How can nature support us in times of change?
Noticing the grace and ease in which the flowers begin to blossom.
The way the plants sway with the wind - inviting in themes of flow.
Rather than observing tension within the world around us as a response to change we notice a softening.
How Can You Support Your Body To Embrace Change?
Notice and Reflect
Give yourself the space and time for moments of gentle reflection. You can grab your journal and some drawing materials to create images or lines to depict what you notice are some of your thoughts, feelings or experiences related to change.
What have been moments in my life that I have encountered change?
How did I feel in my body? What were some of the thoughts that took up space in my mind?
Ground and Hold Space
Once you have made time for reflection, it is time to establish a sense of safety and grounding in your body. Using the prompt, what does my body need? Find and establish some rituals you can use to support you.
move your body in ways that feel enjoyable and grounding for you
make art that brings you into your body and calms the mind
take long, restorative breaths
go on a nature walk to observe your surroundings, naming things you see, smell, hear, etc.
remind yourself that it is okay to be a human with emotions
Small Steps
Once you have had some time of reflection and to establish safety, it is now time to focus on the small steps to implement when faced with change. One of the main reasons change can feel so scary is not only due to the uncertainty but the perceived magnitude. In other words, change often feels big.
If you find yourself in a moment of change or know that it is coming up, see if you can break it down.
Grab a piece of paper and identify: what is the main topic/experience that is about to change?
ex: moving to a new city, a breakup, finding a new job, etc.
As if it were a flow chart, write down the various things needed as you step towards this change - both the bigger and smaller things.
ex: find the area I want to live in, call to see the listing, narrow down what kind of job I want, etc.
Choose one small thing from the list and start with that. Continue to do one at a time as you continue to face these moments of change.
Remember that while it can bring up challenging feelings, change is not something to run away from but rather to embrace. Spend small moments with yourself in reflection, ground into your body, take small steps and repeat as needed. As you continue to face change head on your mind and body will learn that it is something you CAN do.
If you find yourself in a moment of change or transition and are looking for support, I am currently accepting individual clients living in Miami for in person or Florida for virtual sessions. If you want to learn more, click here to schedule a free consultation call to see if working together feels like a good fit.
