By Dr Nihara Krause, Consultant Clinical Psychologist

There are many difficult life transitions or change adjustments we experience. These can include:

  • puberty, menopause
  • marriage, divorce
  • pregnancy, having a baby
  • children leaving home / empty nest
  • loss, a major change in circumstances
  • leaving home for the first time, moving
  • starting school/college/university/, work, retirement

Although many of these life changes are shared by all of us, they can sometimes feel overwhelming. This is mainly in the short term, because change creates unpredictability, which our body’s stress / fight or flight response sees as danger. Some changes, such as puberty or menopause, also involve a change in how our body functions, which then leads to unexpected or unpredicted change.

A hand holding a pencil to a blank notepad, with pencil shavings on it

How to manage the impact of negative thoughts

Whilst transitions and their impact are different in every case, some basic steps to manage their negative impact include:

1. Accept change

And, as a result, accept it as a period of unsettlement.
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2. Identify emotions

Learn to identify the emotions that arise because of change, and be able to express them
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3. See discomfort as an experience

One which has a beginning and an end.
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4. Identify your values and goals

Look at what lies ahead of change.
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5. Reach out

Develop a support system to help you negotiate and navigate change.
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6. Grieve

Grieving for what you have lost, before you look forward to what you will gain.
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7. Focus on your strengths

Transition makes people feel vulnerable, but this is a stage you will be able to get through to emerge stronger.

Find out more about managing negative thoughts and building resilience in our Resilience section.

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