Week 33: Coping through Life’s Transitions

In life, change is a given, but coping with transitions isn’t always straightforward. Whether they’re career shifts, relationship changes, or personal adjustments, transitions test our resilience and adaptability. Some we choose, like a new job or a move to a different city. Others happen without our say, like a breakup or restructuring at work. And as I’ve heard in recent sessions, many of us are facing both types at once.

With the recent election adding yet another layer of transition, many of us are experiencing a collective sense of change. Political shifts, like the personal changes we face, can bring up complex emotions—some we may have anticipated, others catching us off guard. Whether it’s the hope for new possibilities or the weight of unchosen outcomes, these periods remind us to focus on grounding ourselves and finding stability amid uncertainty.

1. Recognize What’s In Your Control

When life throws change our way, our first instinct is often to grasp for control. For transitions we choose, we may focus on planning, structure, and excitement. But for the ones we didn’t choose, it’s easy to feel powerless. Shifting our attention to what we can control within the transition can help us stay grounded.

For instance, if a work transition was unexpected, what parts of your day-to-day can you continue to manage? Can you set clear boundaries or restructure your routine to feel more empowered? With interpersonal changes, consider what values you want to uphold. By anchoring ourselves to what’s within our grasp, we reclaim some agency—even in moments that feel overwhelming.

2. Practice “Psychological Flexibility”

Transitions often come with discomfort, especially when they touch on deeply personal parts of our lives. Psychological flexibility, or the ability to stay open and adaptive in the face of challenges, can be a powerful coping skill. Instead of rigidly focusing on how things should be, psychological flexibility encourages us to accept our emotions as they come, while still pursuing values that matter.

For example, in a personal relationship shift, you might feel hurt, disappointed, or even relieved. Embracing those feelings without judgment allows you to stay present without letting emotions dictate your actions. Ask yourself, “What does this transition teach me about what I need and want?” Psychological flexibility invites us to honor our emotional responses without letting them derail us.

3. Find Support—Your People and Your Practices

Transitions can feel isolating, especially if others don’t fully understand what we’re going through. Leaning on support networks and grounding practices is crucial. Is there someone you trust who can listen without trying to fix things? Connection with understanding friends or family can remind us we’re not alone. For work-related transitions, having a supportive colleague or mentor can also provide a sense of continuity and insight.

If social support isn’t available, look to practices that ground you. Journaling, for example, can clarify what you’re experiencing. Writing out your thoughts gives you a safe space to explore emotions without judgment, and reflecting on these entries over time can reveal patterns or shifts in your perspective.

4. Embrace Small Wins and Progress

With so many demands pulling us in different directions, it’s easy to overlook small accomplishments along the way. Take a moment each day to acknowledge small wins, whether it’s handling a tough conversation, finishing a challenging task, or simply getting through the day with a sense of purpose. Celebrating these little victories, as I often emphasize (and I will continue to do so), is a powerful coping strategy that fuels resilience and self-belief.

In periods of transition, every step forward counts. By recognizing and celebrating our small steps, we build momentum, confidence, and inner strength.

5. Create a Transition Ritual

Transitions—especially unplanned ones—can feel disorienting and chaotic. Creating a ritual or practice to mark the change can help us feel grounded. This could be something symbolic, like closing out a chapter with a written reflection, or something active, like decluttering your space. Rituals allow us to make peace with endings and step into new beginnings with intention.

For example, if you’re starting a new role or moving on from a personal relationship, consider writing down lessons learned, things you’re grateful for, and hopes for the future. Letting go doesn’t mean forgetting; it means honoring the past while making space for what’s next.

Finally…

Coping with transitions takes courage and patience. Every time we face a change—whether chosen or unexpected—we’re building our resilience, learning to adapt, and strengthening our sense of self. By staying present, flexible, and kind to ourselves, we can navigate even the most challenging transitions with grace.

So, this week, give yourself the permission to take things slow. Embrace the small wins, lean on those who care, and keep moving forward one step at a time. Change isn’t always easy, but it’s often the path to growth and new possibilities. And remember, in every transition, there’s an opportunity to connect with who you truly are and what you genuinely need.

Here’s to facing change with strength and intention—one step, one day (sometimes one hour or one minute), and one breath at a time.