Transition anxiety: what it is and 7 ways to deal with change
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what transition anxiety is and why life changes can cause it. Plus, 7 coping tips to help you deal with anxiety during a transitional period in your life.
When we face changes, big or small, it's normal to feel a mix of emotions. You might be excited about a new opportunity but also scared about what's to come. This blend of feelings is common and is often referred to as transition anxiety. It's the body's natural response to uncertainty and the challenge of adapting to new situations.
Understanding what causes transition anxiety and why changes can be so daunting helps us recognize that these feelings are a normal part of life. By acknowledging our anxieties, we can take steps to manage transition anxiety with more ease and confidence.
What is transition anxiety?
Transition anxiety, also known as change anxiety, occurs when we face significant changes in our lives that push us out of our comfort zones and into unfamiliar territory. It's a natural emotional response to the uncertainty and new challenges that come with transitions. Whether it's a positive change, like a new job or a challenging one, like dealing with a breakup, these shifts can stir up feelings of nervousness and apprehension.
Common triggers of transition anxiety
Job loss or starting a new job: Losing a job or starting a new one can be a significant source of stress. The fear of the unknown, such as adapting to a new workplace culture or worrying about job security, can trigger anxiety.
Moving to a new location: Relocating involves not just a change of scenery but also leaving behind familiar places and faces. The process of adjusting to a new environment and building a new support network can be daunting.
Relationship changes: Ending a relationship or starting a new one can be emotionally turbulent. The uncertainty and emotional investment in these transitions can lead to heightened anxiety.
Health issues: Experiencing a health scare or dealing with a chronic illness can bring about significant life changes, impacting daily routines and future plans. This can be a source of stress and anxiety.
Educational transitions: Moving from one educational level to another, such as starting college or graduating, involves adjusting to new academic pressures, social environments, and future uncertainties, which can be difficult to navigate.
Why does change cause anxiety?
Change inherently involves stepping into the unknown, and it's this uncertainty that often leads to anxiety. When we're faced with a new situation, our brain tries to predict what might happen next to keep us safe. During transitions, it's challenging to make these predictions, and this can trigger feelings of anxiety.
Fear of the unknown makes us feel vulnerable: Humans are creatures of habit, and we find comfort in predictability. When faced with a transition, the inability to foresee outcomes can make us feel anxious.
Perceived loss of control can heighten anxiety: During significant changes, it might feel like things are happening to us rather than us steering our own course. This can heighten feelings of vulnerability as we struggle to regain our sense of agency.
Adjusting to new circumstances can be overwhelming: Transitions often require us to adapt to new environments, roles, or routines. This adjustment process can be stressful, particularly if the changes are rapid or unexpected.
Transitions can challenge our sense of self and our values: Major life changes can influence how we see ourselves and our place in the world. For example, transitioning to a new career can lead to questions about personal identity and self-worth, which can be anxiety-provoking.
New opportunities can provoke imposter syndrome: Whether it's excelling in a new job, adapting to a new city, or navigating the dynamics of a new relationship, there's often a worry about whether we'll be able to handle the new challenges effectively.
It's important to recognize that feeling anxious doesn't mean you're not capable of handling change. Transition anxiety is a natural emotional response that can be managed with the right strategies and support. Knowing more about the roots of transition anxiety can help you better prepare yourself to face changes with resilience and adaptability.
How to deal with life changes and transitions: 7 tips to help you cope
These strategies can help you manage transition anxiety associated with significant life changes. It's okay to seek help and take time to adjust to new circumstances. Change is a part of life, and with the right tools and support, you can move through it smoothly.
1. Practice mindfulness to help you accept change
Acknowledge your feelings of anxiety without judgment. Mindfulness techniques, such as deep breathing and meditation, can help ground you in the present moment and reduce feelings of overwhelm. Accepting that change is a part of life and acknowledging your emotions can make the transition smoother.
💙 Let this short mindfulness meditation help you get Balanced and Present during times of change.
2. Maintain a routine and find comfort in stability
Even as you’re navigating change, try to keep some elements of your routine consistent. Familiar activities can provide a sense of normalcy and stability. Whether it's a morning jog, a nightly reading habit, or regular meals, these constants can be comforting.
💙 Let your Commitment to your daily routine help you find comfort while walking through times of change.
3. Gain perspective by seeking support
Don't hesitate to reach out to friends, family, or professionals for support. Sharing your thoughts and feelings can provide relief and may offer new perspectives or solutions. Support groups or counseling can also be beneficial, providing a space to discuss your experiences and learn coping strategies.
4. Process your experiences by journaling
Writing down your thoughts, feelings, and experiences can be a therapeutic way to process the changes you're going through. Journaling can help you clarify your thoughts, reflect on your feelings, and track your progress over time.
💙 Learn how to Clarify Your Feelings Through Writing during this session from the Overcome Stress and Anxiety series with Dr. Julie.
5. Reduce anxiety by focusing on what you can control
Change often brings about feelings of uncertainty. Focus on aspects of your life that you can control, such as your attitude, who you choose to spend time with, and how you allocate your time. This sense of agency can reduce feelings of helplessness and anxiety.
💙 Follow along as the U.S Surgeon General shares mindfulness tips for Dealing with Change and Uncertainty.
6. Put yourself first by practicing self-care
Taking care of your physical, emotional, and mental wellbeing is crucial during times of change. Ensure you're getting enough sleep, eating well, staying active, and engaging in activities that bring you joy and relaxation.
💙 Practice self-care through Self-Nurturing to give yourself the comfort you need in times of heightened anxiety.
7. Understand your progress by setting small, achievable goals
Break down larger challenges into smaller, manageable tasks. Achieving these smaller goals can provide a sense of accomplishment and progress, which may also boost your confidence and reduce anxiety.
💙 Discover The ‘Why’ Behind Your Goals — and how to achieve them — with the help of Jay Shetty.
Attention span FAQs
What is the 3–3–3 rule for anxiety?
The 3–3–3 rule is a simple mindfulness technique that can help adults (and children) manage anxiety by focusing their attention on the present moment.
Name three things you can see: Look around and identify three items you can see. This can be anything in the environment, like a desk, a bird outside the window, or a book.
Name three sounds you can hear: Next, listen carefully and identify three sounds you can hear. This could be the sound of traffic, people talking, or the hum of a computer.
Move three parts of your body: Then, move three parts of your body. This could involve wiggling your fingers, tapping your feet, or nodding your head.
Why do I have a hard time with transitions?
Having a hard time with transitions is common and can be caused by multiple factors:
Fear of the unknown: Not knowing what to expect can be unsettling, which may make transitions challenging.
Loss of comfort: Leaving behind familiar people, places, or routines can cause discomfort and anxiety.
Adaptation stress: Adjusting to new environments, roles, or expectations requires effort and can be stressful.
Emotional attachment: Emotional ties to the past or current state can make moving on difficult.
Why are transitions hard for people with attention-deficit/hyperactivity disorder (ADHD)?
Transitions can be particularly challenging when you have ADHD for a few reasons:
Difficulty with executive functioning: Managing time, organizing tasks, and planning are often harder for those with ADHD, making transitions more overwhelming.
Resistance to interrupting tasks: People with ADHD may have difficulty stopping an activity they are engaged in, making it hard to transition to something else.
Sensitivity to change: People with ADHD might be more sensitive to changes in their routines or environments, leading to increased anxiety during transitions.
What are the 4 types of life transitions?
Life transitions can be categorized into four main types:
Developmental transitions: These are changes that occur as part of the natural aging process, such as puberty, aging (or a midlife crisis), or retirement.
Situational transitions: These involve changes in one's life circumstances, like moving to a new city, changing jobs, or experiencing a significant loss.
Personal transitions: These are internal changes where we might alter our beliefs, values, or attitudes, often in response to significant life events.
Relational transitions: These transitions occur in the context of relationships, such as entering a new relationship, getting married, or experiencing a breakup.
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