Being able to handle stress and anxiety during life’s transitions can be a challenge if you don’t have some foundational techniques and knowledge in place. This article aims at sharing a few yet effective strategies for handling stress and anxiety when going through transitions in life be it small or big.
Age Old Concepts
The words stress and anxiety have become very popular in recent times and even though their concepts have been known for thousands of years. In ancient times, writers like Hippocrates, Cicero, and Seneca described people who had symptoms that we today recognize as anxiety symptoms, like irrational fears of certain situations or continual worry. However, without the proper diagnoses, they thought these symptoms might be related to diseases or problems within the human body.
Some Understanding of Stress
However, much knowledge has been gained on these subsequently through education and easy access to information. We now know that stress can arise from being frustrated with events, circumstances, life changes, conflict, lack of control, and uncertainty. All these situations, whether big or small may build up and trigger anxiety.
I think of stress and anxiety as unwelcome guests who show up uninvited during major life changes. Whether it’s starting a new job, moving to a different city, or going through a breakup, transitions can send anyone’s stress levels soaring. In this article, I’d like to help you distinguish between the natural stress you might feel during a move and the anxiety that can persist and overwhelm you.
Stress is the body’s reaction to a challenge. While it’s normal to feel stressed when facing something new, chronic anxiety is different; it’s excessive worry that doesn’t go away, even when the stressor is gone. Being able to differentiate between stress and anxiety is crucial for our own well-being.
Being Ready for Unpredictable Events
Life is unpredictable and with it comes transitions. Transitions can shake up our daily routine and the predictable rhythm of our lives. We all have different abilities for handling change, for some, this disruption is thrilling; for others, it’s deeply unsettling. When our mental health takes a hit during these times, we may notice sleep problems, irritability, or even a change in our appetite.
As we navigate through these changes, it’s vital to tune into our emotions and behaviour. Sometimes, friends and family will notice that something’s off before we do, and if we find that stress and anxiety are interfering with our daily lives, it’s a sign that we might need to seek professional help. Knowing when to reach out is a crucial step in managing our mental health.
However, if you’re feeling empowered to manage stress on your own terms, let’s take a look at some strategies that you can start implementing right away. These are accessible, actionable tips that have the potential to transform these challenges into growth opportunities.
Strategies I have used to Face Transitional Stress Head-On
There are many ways to handle stressors when going through a transition and how we handle them will be different from person to person but there are some inexpensive ways that have worked for me which I would like to share with you here.
Acceptance
First of all, we all know change, while inevitable, often comes with its own bag of mixed emotions and stress. How we respond to this stress can make all the difference. Acceptance is the first line of defense, accepting a situation for what it is allows us the clarity to acknowledge the reality of the situation without getting overly analytical about the ‘what ifs’ and ‘if onlys’. I’ve found that this mindset creates a strong foundation for handling the emotional ups and downs of life transitions.
Routine
One other thing is finding and maintaining a routine, having a routine provides a semblance of stability when everything else feels in flux. Simple things, such as keeping a regular sleep schedule and carving out time for meals, going out for a run or walk or to the gym, become non-negotiable. These habits don’t just add structure; they also offer a much-needed predictability and a little sense of having control over a little aspect of our lives, in an otherwise uncertain time.
Find Your Calm
Now that we touch on predictability, these stress-reduction techniques have played a crucial role in the times I have had major transitions in my life. The first is journaling, this is one of my favourites, be it bulleted, free text or one-liners, journaling has always given me an outlet to release thoughts and emotions and a way to reflect on my situation. See my article on journaling for ideas on how to start a journaling routine.
Breathe
Another one is a breathing exercise, I have grown used to what is known as “box breathing” where I breathe in for a count of 4 and hold for a count of 4, breathe out for a count of 4 and hold again for a count of 4. I do this repeatedly for about 5 cycles at a time or until I feel my nerves are calm.
Move
My all-time favourite, which I actually do before any of the previously mentioned is taking a walk. A long walk where I am by myself with my thoughts normally gives me the angles to journaling as I reflect on what is going on.
Research has shown that when under stress moving – walking is the best thing to do because it reduces the hormones adrenaline and cortisol. These techniques have helped to ground me in the present moment and helped reduce feelings of overwhelm.
It’s also worth mentioning the support of a good support system, be it in friends, family, or even a support group, becomes invaluable during life’s transitions. As social creatures, we crave to belong and in such times it’s helpful to feel you are not alone.
Seek Support
A good support group can offer an ear to listen, words of encouragement, or a different perspective. Navigating change in whatever aspect of life does not mean going at it and through it alone; in fact, the perspective shared by a support group can turn an uncertain path into a well-trodden one.
I hope these techniques I have shared have given you an idea of how to take charge of destressing right now in very easy and practical ways. Now let’s explore more research-based tips to provide more possibilities for managing stress and anxiety.
Just as a sound strategy is crucial for successfully managing transitional periods, so are practical ways to relieve stress and integrating these research-proven methods with daily routines will hopefully provide a roadmap to navigate through challenging transitions with more ease.
Research-Proven Tips and Exercises for Reducing Anxiety Without Medical Intervention
Research in the field of stress and anxiety management has a lot of information about how to handle stress in life transitions and though these methods will vary from basic to advanced there are a few that everyone can start practising on their own.
Get Physical
The first thing they all agree on is physical activity. Regular exercise does wonders for your mood and can significantly reduce stress levels. It’s recommended to get at least 150 minutes of moderate aerobic exercise each week. A brisk walk, cycling, or dance sessions are all moderate-impact activities that can be done easily.
I have a goal of walking 10,000 steps a day and though this number looks like a lot it actually adds up quickly. A 30-minute walk is almost half of that then all the steps to the kitchen, sink, water cooler, etc. all add up as well. The key here is consistency, it’s the repeated action, not the intensity, that makes the difference.
Mindfulness
Mindfulness and relaxation is one of the methods backed by research. Techniques like deep breathing, meditation, and yoga have been seen as tested tools for gaining control over the racing thoughts that often accompany anxiety. By focusing on the present moment, these practices help to interrupt the flow of worries about past or future events. If you aren’t familiar with meditation or yoga that is ok and not as daunting as you may think. There are countless resources for beginners like this that help you find your level and pace to start a routine.
Fuel Your Body Properly
Lastly, proper nutrition is another method discovered to have a great impact on stress – because what you eat impacts how you feel. Studies point out that certain nutrients like omega-3 fatty acids, magnesium, and vitamins like B and D, play a role in regulating mood. Integrating foods rich in these nutrients into our diets can have a positive effect on our stress levels.
Talking about mood, let’s now see how maintaining perspective can make a significant difference in handling stress, and why this is an important step in long-term stress management because while stress is a part of life, it’s how you manage it that can either set you back or propel you forward.
Maintaining Perspective and Finding Balance
As we go through life’s transitions, we will grow through it if we maintain the right perspective on what is emerging on the other side. Having the right perspective is about recognizing that while change is inevitable, the stress accompanying it isn’t a permanent fixture in our lives. It’s like an annoying visitor, one that you can learn to manage with the right tools in your toolkit and as the saying goes – This too shall pass.
Stress management comes in different forms but it is a continuous journey of discovering what works best for each and every one of us. It is worth noting that our needs will change over time and so will the methods we use to de-stress so a golden rule here is for us to be gentle and compassionate with ourselves in this period.
To build resilience, may require adapting new habits or adjusting your approach as our lives evolve. Adding professional guidance to our support system can provide personalized strategies to help us through our unique challenges.
Change can be daunting, but it’s also an avenue for growth and new opportunities. By adopting a positive outlook on our ability to handle life’s constant ebbs and flows, we build not only resilience but also confidence in facing whatever comes next.
So to end this article I would like to encourage each of us to embrace our transitions, with the knowledge that this is momentary or will end at some point. Whatever it is, we can manage it much better by implementing simple yet effective techniques for our thoughts, emotions and well-being.
Hope you’ve enjoyed reading this article. if you have any tips or comments please feel free to share them in the comments.
Love & light
Sheila Daisy
