Why feeling anxious with change is normal and how to cope.
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Feeling anxious with change is normal because we are all geared to seek stability and predictability. Change, whether it’s in our personal lives, jobs, relationships, or even just small changes to our routine, can feel unsettling because it challenges our comfort zone.
Fear of the unknown, our brains are geared to focus on potential threats and any change often introduces uncertainty. Our instinct is to avoid situations where we can’t predict the outcome. Change can make us feel like we are losing control over our environment, which can trigger anxiety. The unknown or unfamiliar can seem daunting. Even positive changes, like starting a new job or moving to a new area, can create stress because they demand mental energy to adapt and adjust.
Routines provide comfort, and change disrupts that. Our brains crave patterns and habits, so when those are altered, we feel discomfort.
The big question is how to cope?
Acknowledge your feelings and recognise that it’s okay to feel anxious. You’re not alone in feeling this way, and it’s a natural response. Sometimes simply acknowledging your feelings can help to reduce their intensity. Large changes can feel overwhelming. Try to break them into smaller, more manageable steps. Focus on the immediate next step rather than the entire picture.
Focus on what you can control…it’s easy to get lost in what’s uncertain but try to focus on aspects you have control over. Taking small actions to regain a sense of control can reduce anxiety…control the controllables!
Practice mindfulness, like deep breathing, meditation, or any exercises that can help you stay in the present moment rather than getting caught up in worry about the future.
Challenge negative thoughts- anxiety often leads us to anticipate the worst-case scenario. Practice identifying and challenging these thoughts. Ask yourself, “Is this thought realistic? What evidence do I have to support it?”
Talk to people you trust about the changes you’re going through. Sometimes, sharing your concerns with others can offer perspective, validation and encouragement.
Be kind to yourself and remind yourself that it’s normal to feel anxious during times of change and allow yourself to experience it without judgment.
Remember, it’s okay to take things one step at a time. Change is often a process, not an event. By being patient with yourself and focusing on practical ways to manage anxiety, you can navigate transitions more smoothly.
“Do not anticipate trouble or worry about what may never happen.
Keep in the sunlight”
Benjamin Franklin
