coping with unexpected change
By: Marissa Pollet
Life has a way of throwing us curveballs when we least expect it. Whether it’s a sudden job loss, an unexpected breakup, or recent health diagnosis. These changes can shake our sense of stability, leaving us feeling anxious, overwhelmed, or even powerless. While we can’t control what happens to us as much as we wish we could, we can control how we respond to these unforeseen challenges. Unexpected change can be daunting, let’s explore some practical strategies to employ to help keep you grounded during these uncertain times.
Why Unexpected Change Feels So Hard
Change disrupts our sense of normalcy and security and challenges our routines, expectations, and sometimes even our sense of identity. When change is unexpected, we don’t have time to mentally prepare, which can trigger strong emotional responses like fear, frustration, or grief. With change comes growth and the opportunity to develop a strong sense of resiliency.
Tips for Overcoming the Challenges of Unexpected Change
1. Pause and Breathe
• Give yourself a moment to process what’s happened.
• Deep, intentional breathing can calm your nervous system and help you think more clearly. Breathing exercises are a great tool to utilize as they are always accessible.
2. Acknowledge Your Feelings
• It’s okay to feel scared, angry, or sad.
• Suppressing emotions can make stress worse over time. Accept your emotions for what they are and allow yourself to work through them processing exactly how you feel.
3. Focus on What You Can Control
• Redirect your energy toward what’s within your influence, like your attitude, your daily habits, and how you care for yourself. Focusing on what is within your control for example how you respond to the unexpected change in ways that are healthy and constructive.
4. Break It Down
• Large changes can feel overwhelming and scary. Try breaking them into smaller, manageable steps. What has more urgency or practical steps you can employ to gain a sense of control.
• Ask yourself: “What’s one small thing I can do today to feel a little more in control?”
5. Reframe the Narrative
• Instead of asking “Why is this happening to me?”, try asking “What can I learn from this?” or “How can I grow through this?” Instead of feeling paralyzed in your emotions, take charge of the tiny things you can control and use that to your advantage.
Coping Strategies to Stay Grounded
Staying grounded helps reduce anxiety and keeps your mind centered when everything else feels uncertain. Here are a few techniques that can help:
Practice Mindfulness
• Focus on the present moment through meditation, mindful breathing, or simply paying attention to your surroundings. Scan your surrounding what are some things visually you can see and study it with intention. “I see this beautiful tree with its green leaves and spots of yellow” Nature has a surprising way of allowing the mind to feel more grounded and calmer as your shit your attention elsewhere.
Stay Connected
• Talk to friends, family, or a therapist. You don’t have to navigate change alone. Who can you utilize for a support system? Friends and family are willing to help if you allow them to do so and express what you need.• Sharing your experience can reduce feelings of isolation and build emotional support. Share as much or as little as you like, taking the time to voice your emotions at your pace is therapeutic.
Move Your Body
• Physical activity releases endorphins and reduces stress. Even though your energy level may feel depleted, exercise can give a burst of “feel good” endorphins and put a little more pep in your step.
• Even a short walk outdoors can make a big difference in your mood and clarity.
Stick to a Routine (When Possible)
• Maintaining daily rituals like morning coffee, exercise, or regular meals can provide a sense of normalcy and control. Consistency is important to maintain, when possible, as will help your days ahead to feel more grounded.
When to Seek Help
Sometimes, the emotional impact of sudden change can feel too heavy to carry on your own. If you’re experiencing:
• Persistent sadness or anxiety
• Thoughts of self-harm
• Trouble sleeping or eating
• Feelings of hopelessness or worthlessness
• Withdrawal from loved ones
• Difficulty functioning at work or home
Therapy offers a safe, supportive space to process what you’re feeling and develop tools to adapt in healthy ways. If you feel that your emotions are too heavy do not hesitate to reach out to a trained professional who will help you to navigate and process what you are feeling. Therapy is readily available and essential to your journey.
Unexpected Change is Never Easy
Unexpected change can feel like the ground has shifted beneath you, but you are more resilient than you know. Allow yourself space to feel, focusing on what you can control, and using strategies to stay grounded, you can navigate change with strength and grace. Change is never easy, but it can be manageable, and you do not need to navigate this road alone. Reach out to those around you, take time for yourself and seek professional help when necessary. The road may seem bumpy now, but a clear freshly paved path can be just around the corner.
Our team of caring professionals at Inspired Wellness are here to provide support and guidance towards your path of mental wellness. We believe that every individual has the ability to be the best version of themselves and our goal is to set you up with the tools to maintain a well-balanced life that will place you on the path towards lifelong change. We strive to create a non- judgmental environment coupled with therapeutic practices that are tailored towards each individual. At Inspired Wellness our team aims to do exactly as our name says, inspire you towards a beautiful life of strength and wellness!