It has been said that change is the only constant in life. The uncertainty accompanying change is natural; however, when you are in the midst of an ongoing challenge or facing a major transition, that lack of control can sometimes feel uncomfortable and even consuming. Arming yourself with coping tools and techniques can make dealing with life’s curveballs feel much more manageable.
Stop expecting and start planning
Setting expectations while a situation is in flux can eventually bring about disappointment. Rather than envisioning a “perfect” outcome or anticipating future milestones, focus on what you can do right now. Taking a day-by-day approach can alleviate worry and stress. Even small accomplishments will add up quickly and help you feel like progress is being made.
It is also helpful to prepare for multiple scenarios by developing a Plan A, a Plan B and so on. Thinking through potential conclusions and knowing how you would like to react and respond can provide a tangible sense of comfort. You can apply your efforts to achieve your desired outcome while remaining flexible and ready to adapt as needed.
Focus on the things that are within your control
Though you may not be able to control much of what is happening, focus on finding positives wherever and whenever possible. Big shifts don’t happen quickly—it can take days, months or even a few years to reach the end result. Choosing an optimistic attitude may seem difficult at first. However, when you start to embrace the good things that can come from change, staying positive gets easier, anxiety is reduced and you will feel better overall.
One of the most important areas you can control is taking good care of yourself, physically and mentally. Eating well, staying active and getting good quality sleep are essential during difficult times. Seeking emotional support from family, friends or even a professional counselor is also key to coping.
Learn some stress management techniques
Stress and anxiety take a toll on your mind, your emotions and your body. Find some activities or techniques that provide you with time to relax, regroup and rethink your strategy.
The following are good stress alleviators, even when you may be short on time.
Taking a walk
Going for a drive
Talking with a friend
Reading a book
Listening to music
Journaling
Watching a movie
Taking a warm bath
Doing yoga
Practicing meditation
Basic deep breathing for beginners
If all you have is a few minutes, take a moment to just be alone and breathe. Putting yourself on pause gives you the opportunity to slow down your thoughts, reset your attitude and emotions and look at things from a perspective of clarity.
Basic deep breathing doesn’t take long and is an excellent way to feel immediate relief.
How to do it
Sit or lie down.
Slowly count to four while you breathe in through your nose. Hold your breath for a second.
Count to four again while breathing out slowly through your mouth.
Repeat several times or as long as you’d like.