Understanding change
Everyone responds to change differently. Some people adapt quickly, whilst others need more time. Both responses are completely normal, and there’s no right or wrong way to cope with change.
Change can take many forms, from starting a new job or moving house to changes in relationships or health. While some changes are chosen, others happen unexpectedly. Whatever the circumstances, it’s common to experience a range of emotions when things shift in your life.
Recognising that change is challenging can help you be more patient and compassionate with yourself as you adapt.
Top tips for coping with change
Here are some practical strategies that can help you manage change:
1. Acknowledge your feelings
Allow yourself to recognise and accept how you feel about the change, whether that’s excitement, anxiety, sadness or a mixture of emotions. All feelings are valid.
2. Try to accept the change
While it’s not always easy, working towards accepting change rather than resisting it can help reduce stress and allow you to move forward.
3. Seek support
Talk to friends, family or professionals about what you’re going through. Sharing your feelings with others can provide comfort and practical help.
4. Prioritise self-care
During times of change, it’s especially important to look after your physical and mental wellbeing. Make time for activities that help you relax and recharge.
5. Focus on what you can control
Identify the aspects of the situation that are within your control and focus your energy there, rather than worrying about things you cannot change.
6. Try to maintain a positive mindset
It’s important to acknowledge difficult feelings, but it can be helpful to try to also notice any potential positive aspects or opportunities that the change might bring.
7. Set realistic expectations
Give yourself time to adjust. Change doesn’t happen overnight, and it’s okay if you need time to adapt to new circumstances.
8. Learn and adapt
Be open to learning from the experience. Each change you navigate can build your resilience and ability to cope with future challenges.
Acceptance and Commitment Therapy (ACT)
Acceptance and Commitment Therapy (ACT) is an approach that can help you develop psychological flexibility, which makes it easier to cope with change. ACT focuses on six core principles:
Acceptance
Be willing to experience difficult thoughts and feelings without trying to avoid or control them.
Cognitive defusion
Observe your thoughts without being ruled by them. Learn to see thoughts as just thoughts, not facts.
Being present
Focus on the here and now rather than dwelling on the past or worrying about the future.
Self as context
Notice your thoughts and feelings from a broader perspective, recognising that you are more than your current experiences.
Values
Discover what is really important to you and use this to guide your actions.
Commitment
Take action to pursue the important things in your life, even when it feels difficult.
Following ACT principles can help increase your psychological flexibility, allowing you to cope with change more effectively.