Coping with Life Transitions
How to Stay Grounded During Life Changes
What Are Life Transitions?
Life transitions are the significant changes or turning points that reshape how we live, think, and relate to the world around us. They can be exciting, sad, difficult, or a mix of all — such as moving to a new place, going through a separation or divorce, starting or finishing school, beginning a new job, becoming a parent or caregiver, or coping with the loss of a loved one.
Even positive transitions can bring uncertainty and emotional strain as we adjust to new roles, identities, and routines. Recognizing these shifts as natural parts of growth can help us approach them with more self-compassion and resilience.
Why Transitions Feel So Emotionally Disruptive
What is it about life changes that makes them so challenging to handle emotionally?
For starters, life transitions often involve a sense of loss and a shift in identity. Because our identity shapes how we connect with ourselves and the world, any disruption to that foundation can feel unsettling. It’s normal to feel disoriented or emotional when familiar roles or routines change.
Another reason transitions can feel so difficult is that they often bring changes to our daily structure and sense of control. When our routines shift, it can leave us feeling ungrounded until we establish new rhythms and ways of being.
Strategies for Coping with Life Transitions
Accept what you can’t control: Draw a circle and place inside it everything you can control — your choices, actions, attitude, and how you care for yourself. Outside the circle are the things you cannot control, like other people’s emotions and behaviour, the past, or unexpected outcomes.
When you visually separate the two, it becomes easier to focus your energy on what’s within your influence instead of what’s beyond it. Reflecting on the decisions and actions inside your circle can help you feel more grounded and empowered to move forward, even in uncertain times.
Create new routines: Start by identifying what matters most in your day, such as moments that support rest, connection, and purpose — and build small, realistic habits around them. Even simple anchors like a morning walk, journaling, or regular meal times can help your mind and body adjust to new circumstances. Remember, routines don’t have to be perfect or rigid; they’re meant to provide gentle structure as you find your footing in a new chapter.
Journaling prompts for reflection and clarity during change:
What roles am I playing right now?
What new behaviours or routines do those roles introduce into my life?
Which ones feel authentic and align with my values?
Which ones feel like old versions of me?
When to Seek Support from a Therapist
While it’s normal to feel unsettled during times of change, therapy can be especially helpful when the stress of a transition starts to feel overwhelming or persistent.
If you notice that you’re struggling to cope, feeling stuck, or finding it hard to adjust to new routines or identities, reaching out for support could make a meaningful difference.
A therapist can help you process the emotions that come with change, understand patterns that may be resurfacing, and build tools to navigate this season of life with more clarity and resilience.
Written by Diana Chukarska, Registered Psychotherapist (Qualifying)
Click here to learn more about Diana’s therapeutic approach.