Embracing Life’s Transitions: 3 Science-Backed Tips to Cope with Change
by Cathy Jimenez
September is a month of transitions. The air turns cooler as summer gives way to fall, kids head back to school, and even in the workplace, the pace picks up after the slower summer months. But not all transitions are as smooth as swapping shorts for sweaters.
For me, August through September brought a big change: my eldest moved 350 miles away to Manila for college on a full ride scholarship and is now living there independently. Before, he’d stay holed up in his room, and I’d only see him a couple of times a day. But I always knew he was there. Now, the house feels emptier, and the change has been… well, jarring. When we dropped our son off at his dorm for the last time before we headed to the airport, we were crying a bit and even my cool-as-a-cucumber husband had to clear his throat before saying goodbye to our son.
It’s one of the many transitions we all face as indicated in a book written by William Bridges—whether it’s personal, seasonal, or even work-related. The good news? Science offers some simple, practical ways to help us adapt.
You might choose from these three tips to help navigate life’s big transitions.
1. Acknowledge the Change
The first step in managing any transition is simply acknowledging that it’s happening. Whether it’s sending your kid off to college, taking on a new role at work, or adjusting to the change in seasons, pretending nothing’s different only prolongs the discomfort.
Research from the American Psychological Association (APA) shows that naming and accepting the emotional impact of a change makes it easier to cope. Instead of bottling up feelings, let them out. If you’ve attended one of our workshops, you may have heard us quote Dr. Dan Siegel, “Name it to tame it!” I’m not one for journaling, but I’ve found that simply talking about it with friends or going for walks helps me process what I’m going through.
Practical Tip: At work, acknowledging a shift—like a new project or team—can help you mentally prepare. Share your thoughts with a trusted colleague, or take a moment to reflect on how this change might affect your daily routine.
2. Build New Routines
Transitions often throw off our routines, leaving us feeling unsettled. But here’s the good news: routines can be rebuilt. Studies in the Journal of Experimental Psychology highlight that creating new habits or structures during a time of change can help you feel more in control and less stressed.
For me, the absence of my son at home meant I needed to adjust how I spent my time. we’ve started doing frequent video calls with him and he is now carving out more time for new hobbies like playing the trumpet. In the workplace, when faced with a change—like a new role or team dynamic—creating small habits like daily to-do lists or regular check-ins with coworkers can make all the difference.
Practical Tip: Identify small, manageable routines that you can implement immediately, whether it’s scheduling regular breaks, setting new priorities, or even establishing a new morning routine to ground your day.
3. Stay Connected
One of the most important ways to cope with transitions is staying connected. Studies show that people who maintain strong social ties handle transitions much better than those who try to go it alone.
Even though my son is miles away, we keep in touch through regular video chats and messages. And beyond that, I’ve been leaning on my husband and spending more quality time with my youngest for support. At work, staying connected means maintaining communication with your team, seeking feedback, or simply catching up with a colleague over coffee.
Practical Tip: Make an effort to keep in touch with the people around you. Whether it’s friends, family, or coworkers, having a support system is key to making it through any transition smoothly.
Embrace the Transition
Transitions are a natural part of life. Whether it’s seasonal changes, personal milestones, or shifts in the workplace, these moments of change challenge us to adapt. By acknowledging the shift, building new routines, and staying connected, we not only learn to cope but to grow through the process.
What transitions are you navigating lately? Whether it’s adjusting to back-to-school season, a new job, or just dealing with the changing weather, know that you’re not alone. Let’s embrace these transitions together and grow through the change. Send me a message at Cathy@HappyBrainScience.com and let’s talk about it!.
