How to Navigate Life's Changes
Change is something we can count on in life, and it can also be a source of great challenge. Change in all forms can easily bring up worry, fear, or sadness – among many other emotions. Perhaps you’re experiencing a big change right now, like divorce, the birth of a child, or the loss of a loved one. Perhaps you’re struggling with a life transition, like starting a new job or moving to a new area. With all types of change there can be uncertainty – so it makes sense that we may feel uneasy when we are standing face-to-face with the unknown.
While life may be changing around you, we can include things in our daily lives that can help us navigate change with greater confidence and happiness. Here are a few of my favorites!
1. Practice Mindfulness
When we are going through change, our minds can be easily pulled to the future or the past as we worry about what is coming or fret over what has already happened. Mindfulness can help us train our brains to focus our attention on the present moment – the moment in which everything is exactly as it is and is not defined by the past or determined by the future which has not yet happened. Practicing connection to the present moment, with openness and without judgment, can offer us a sense of peace and freedom from the constant ‘loop’ of worry or feelings of sadness. From this place of stillness, be open to the inner wisdom that can begin to grow louder within you. To learn more about mindfulness practice, click here.
2. Stick to a Routine
The first thing that comes to mind when you think of routine might be how repetitive and boring it can be. Yet, routine can serve as an anchor in times of other life changes. It is about finding the routine that works for you and helps you feel like your best self – physically, emotionally, and mentally. When you’re facing uncertainty, let routine be the pillars that give you structure and hold you up. Consider these tips to help you create a routine:
Wake up a few minutes earlier. In these precious moments, ask yourself – how do I want to start my day? Rather than jumping into your emails or rushing to get the kids ready, consider what will get your day off to the best start possible. Perhaps several deep breaths before rising from bed or a morning ritual that is meaningful to you.
Set goals. What do you want to accomplish in the day? Creating an ACHIEVABLE to-do list can help you stay on track and feel accomplished at the end of the day. It’s important to set yourself up for success – don’t over-do the list!
Organize your day based on your brain power. When are you the sharpest? Knock out those tasks that need your greatest concentration and energy whenever your power is at its greatest. No point dragging yourself through the mud to get things done.
Break up the responsibilities with activities that refresh your mind. In between the computer screen and car pool pick-ups – carve out a few minutes to go outside (or to a window), go on a brief walk, or check-in with a friend. Pausing for moments of connection with yourself and others are an important part of a sustainable, enjoyable routine.
Plan your meals. Ever been "hangry?" Me too and it's the pits. We need fuel and we likely feel best when our bodies are fueled well. Consider planning in advance when you will eat, and what you will eat, so that you are prepared with foods that make you feel your best.
Schedule happiness. What brings you joy and happiness in the day? Perhaps practicing gratitude, having alone time, or exercising does it for you. Reflect on what your sources of joy and happiness are and schedule them, just as you do your other responsibilities. Balance the uncertainty of change with things that you know make you feel joyful!
3. Get Moving
Moving our bodies can help us feel powerful and confident. Movement can also help us fight against anxious feelings, depressed moods, and low energy. More so, if we are able to move in nature, it can be beneficial in helping us gain perspective about worries and feel a greater sense of connectedness to things bigger than ourselves – to life beyond our uncertainty and fear. In times of change and transition, knowing how to move your body in a way that makes you feel strong – mentally and physically – and connected to yourself, others, and life around you can be hugely beneficial. This doesn’t mean you have to lift weights at the gym. Consider finding a source of movement that speaks to you! This could be swimming, ping-pong, dancing, rowing, boxing, climbing, group sports or activities, or anything in between. Reflect on how you feel after engaging in different types of movement and consider scheduling it into your routine!
Remember
There is no road map for avoiding change in life. While change can be challenging and painful, we can also aim to help ourselves the best ways we know how.
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