How To Deal With Big Life Changes For Your Mental Health

Dealing with big changes tends to be a part of life. However, it may not always be easy to manage the impact of big changes. Whether brought on by switching jobs, ending or starting a relationship, or losing a loved one, changes can affect people in different ways. Having a plan to cope with life changes before they happen or knowing some strategies to manage a major life change after it happens may be beneficial. When thinking about how to deal with big life changes or a difficult transition, you may lean on family members or friends, or you could seek support from a licensed mental health professional.

Managing a big life change?

Connect with a licensed therapist online

What is a big life change?

A major life change can be defined as a moment in a person’s life when the daily status quo or current situation changes in a way that makes it challenging to continue as if nothing happened. These major life changes may impact daily living and the way an individual sees the world. Individuals may experience several types of life changes, such as the following:

• Relationship changes – Both marriage and divorce may cause a major change in how a person lives their life. Other steps in a relationship, such as moving in together, can also be considered big life changes. 
• Parenthood – Having a child can change many parts of a person's life, including their sleep schedule, stress level, life purpose, and how they view the world. 
• Professional changes – Changing careers or jobs may bring many major changes, such as differences in scheduling, happiness, or other aspects of day-to-day life.
• Health-related changes – Health challenges or health-related changes, such as the diagnosis of a disease, can impact both physical and mental health. 
• Death or loss of a loved one – Losing a loved one may never be easy, and it can be a major life change, depending on your relationship with the person.      

How do big life changes impact mental health?

Big life changes can have a large impact on overall mental health. When a person experiences a life change, there may be feelings of anxiety as they step into a new and different reality. Although updated evidence may be necessary, research shows that life changes that are perceived as negative may increase the risk of depression and cause elevated stress levels in some individuals. On the other hand, positively perceived life changes may bring feelings of excitement, happiness, and hope for the future. 

The importance of learning how to deal with big life changes

Life changes also can cause shifts in identity, as they can impact a person’s social circle and relationships. This can make it challenging to communicate in the same ways as before and contribute to feelings of social isolation and loneliness, both of which may negatively impact a person’s mental health. During periods of change, it may be important to focus on parts of life that can be controlled while implementing strategies to improve mental health. This is why it’s important to learn more about the techniques when it comes to handling big and even small life changes.       

Strategies for coping with big life changes

Experiencing big life changes, both positive and negative, can be challenging. Being prepared with strategies to manage mental and physical health impacts can go a long way when moving forward after a change. While there may be no single best way to cope with big changes, establishing healthy routines and leaning on support structures may help. Some coping strategies for big life changes can include the following: 

Develop mindfulness practices

Finding room for mindfulness activities, such as deep breathing, guided meditation, and reflection journaling, can put your life changes into perspective and reduce the stress and anxiety that often come with transitions. While these practices may be beneficial for everyone to follow in their daily lives, they can be particularly empowering for people during times of change. 

Other activities may include practices like expressing gratitude and repeating daily affirmations. These may focus your attention on the good and stable things in life. 

Practice self-care for your mental health

Self-care generally includes things like eating a balanced diet, getting exercise, and managing stress. Practicing self-care can also involve ensuring that you take time out of your day to socialize with friends or do fun and relaxing activities. Like practicing mindfulness, self-care can reduce the stress and anxiety associated with large life changes. 

When you spend time taking care of yourself, you may benefit both your physical and emotional health, which may enable your body to handle changes more effectively. Self-care practices can be small daily changes, such as taking a walk or doing a short breathing exercise before work.  

Reach out to your support system

You do not have to go through big life changes by yourself. Developing and reaching out to your support system can help with transitions and life changes. Friends, family members, and work colleagues can all be supportive as you undergo a life change. One of the important parts of utilizing your support system tends to be communication. By clearly communicating your needs or apprehensions, your network can give you the support you deserve. 

Create strong routines

When one area of your life is changing, having strong routines in other areas may be beneficial. Strong routines may give a sense of stability during uncertain times, and they can be something to fall back on as you learn to manage changes in your life. 

Routines can become habits. For some, it may be helpful to start with a morning and evening routine and then work on other routines from there. These routines can remove some of the weight of making decisions and give you more of a capacity to manage other areas of your life. 

Find positive outlets

During a big life change, finding a positive outlet or hobby can be important. You might try physical activities, like exercise, playing a sport, or walking in nature, or mental activities, such as writing, reading, or learning a new skill. These outlets may help you grow as a person and take your mind off the life changes that are happening. 

Set realistic expectations

Life changes can happen suddenly, and recovering or managing life after a change may take time. It can be important to set realistic expectations around how long it will take you to get accustomed to your new life and what your new life will look like in the end. Change is often a process, and it can take time to understand your new normal. It may be important not to compare your process with other people’s processes. Everyone is unique, and managing life changes can look different for everyone. 

Seek help from a mental health professional

Working with a licensed mental health professional can be beneficial when undergoing major life changes. Therapists and other professionals typically have special training to help people manage the stress and anxiety that can come with change. 

A therapist can work with you to learn new mindfulness techniques, set expectations, and reframe your way of thinking about a particular change. They can also help you prepare for planned life changes, such as getting married or choosing to have children, as well as help you manage unplanned changes, such as a death in the family or the loss of a job. 

Getting support during times of transition

Finding support during times of transition may be important in managing all the emotions and perceptions that may come with a major life change. For many people, therapy may be a beneficial part of moving through a life change.

Managing a big life change?

Connect with a licensed therapist online

Benefits of online therapy

Online therapy can offer mental health support more conveniently than traditional therapy options. With online therapy, you can get the professional support you deserve from anywhere with an internet connection. This may be beneficial for individuals who prefer to attend sessions from the comfort of their own homes while having the opportunity to connect with a wide array of therapists in many different locations.

Effectiveness of online therapy

Research shows that online therapy can be highly effective at reducing stress and anxiety, as well as treating various mental health conditions. An online therapist can help individuals prepare for and manage the effects of a life change. This support may be beneficial in minimizing the overall impact of an expected or unexpected life change.