Thriving Through Change: How Therapy Can Support You in Life Transitions
Change can be an exciting opportunity for personal and professional growth, but often it also involves stress, uncertainty, and fear. Making the transition to a new job or city, saying goodbye to an empty nest, becoming a parent after years of planning, or retiring from your career may all bring tremendous joy — but they are also accompanied by feelings that could leave us feeling overwhelmed and anxious about our future. That’s where therapy comes in. With guidance from a skilled therapist, meaningful life changes can be more navigable and rewarding. In this article, we will explore how transitions impact mental health and how therapy services can help you process these critical changes with confidence and support.
Life Transitions and Their Impact on Mental Health
Life transitions can be both exciting and stressful for individuals, especially since these changes can completely alter the flow of their day-to-day lives. But the impact on mental health shouldn’t be overlooked, as it can be significant depending on the kind of transition that is occurring. A significant life event such as a marriage, move to a new city, or job promotion may lead to positive and sustained mental benefits, such as increased self-esteem and motivation from feeling better integrated into society. However, these same changes can also bring challenges to one's daily life. There are also traumatic changes such as experiencing unexpected job loss, divorce, and injury that we can neither expect nor prepare for. It is likely no surprise that most people face considerable challenges that prove difficult to cope with. In facing the overwhelming stress and anxious mood that arise from these new circumstances, an effective support system is key. If you have a history of depression, trauma, or anxiety disorders, they may be worsened or reactivated during this difficult time. While transitions are an inevitable part of life, understanding how they affect our mental wellbeing is key to making sure we’re able to adapt and pursue our life goals.
How Life Transitions Can Negatively Impact Our Professional and Personal Lives
Making the transition between stages of life can be difficult and high-pressure, no matter if it’s advancing your career path, changing careers, getting married, or having children. The biggest challenge is balancing these milestones with our professional and personal lives in order to stay successful in both realms. While it can be incredibly rewarding when changes in life occur, they can also have an effect on our mental health, leaving us feeling overwhelmed and underprepared. Stress associated with large lifestyle transitions often leads to procrastination and anxiety in both the professional and personal space. It is important to recognize the strain that comes with making changes and adjust accordingly. This can be a time when it can be difficult to rely on our existing support system such as family members or our professional network. We might find ourselves isolating from our relationships or no longer using our free time for treasured activities. Instead, we might rely on ineffective coping strategies such as wasting time on social media or increasing food intake or alcohol use. When these patterns develop, the expert advice and guidance of a therapist can be key to reclaiming your wellbeing.
What can therapy for personal/career transitions look like
Navigating life transitions can be a difficult journey, often filled with uncertainty and anxiety. Therapy can help an individual by providing them with the tools they need to assess their unique situation and make a plan that is tailored to their goals and needs. During this process, therapists may use cognitive-behavioral interventions to help individuals understand their thoughts and manage difficult emotions. They might also introduce mindfulness-based practices to foster self-care habits such as journaling or meditation and provide guidance on other lifestyle changes that may benefit the individual. They may explore the unhelpful (yet very normal) coping mechanisms such as substance use, binging food or tv, or excessive exercise that may be inhibiting your ability to move forward. Together, these evidence-based approaches enable clients to gain meaningful insight into understanding themselves better, as well as gaining insight about what steps might be necessary for successful navigation of life transitions.
Benefits of Working With a Therapist During a Life Transition
Going through a transition in life can be difficult, but there are ways to make the process less stressful and more meaningful. Working with a therapist during challenging times can help you not only make it through but help you prepare for the obstacles in the future. Through personalized conversations, a therapist can help you identify and understand your feelings, become aware of unhelpful patterns in behavior, and explore coping strategies to manage your emotions. They will also offer advice on how best to navigate your current situation as well as preparing for an eventual resolution. With empathy and understanding, a therapist can help you build the self-confidence needed to move forward toward a new life and give you peace of mind during times of change. Explore how working with a therapist could benefit your unique situation today.
What does research say about therapy for adjusting to change
Research has found that taking part in a form of therapy or counseling can be beneficial when adjusting to change. Cognitive-behavioral therapy is particularly helpful, as it can help individuals better manage negative emotions and create a positive attitude towards the changes. This type of therapy also focuses on creating achievable goals for the individual to focus on as they adjust to their new situation. Experiential therapies, such as art and music therapy, are great options as well because they provide an outlet for people to communicate difficult feelings and reflect on their journey through the changes. Ultimately, research has shown that with appropriate therapy — either self-led or professionally conducted — many people have been able to make a successful transition into change and create a positive experience out of it.
For example, A 2020 study published in the Journal of Counseling Psychology examined the effectiveness of a 12-session group therapy program for individuals going through a major life transition, such as retirement, divorce, or the loss of a loved one. The program was based on cognitive-behavioral therapy (CBT) principles and included modules on coping skills, emotional regulation, and social support. Participants reported significant improvements in psychological well-being, coping self-efficacy, and overall quality of life. These results suggest that group therapy based on CBT can be an effective intervention for individuals struggling to adapt to life transitions.
There was also a 2016 study that examined the effectiveness of a group counseling program in supporting military veterans during the transition to civilian life. The program included modules on career exploration, education and training, and social support. Participants reported significant improvements in their sense of purpose, social support, and psychological well-being compared to a control group. In addition, participants who completed the program had higher rates of successful employment and higher salaries compared to the control group. The authors suggest that group counseling can be an effective intervention for supporting military veterans during the transition to civilian life, helping them to navigate the challenges of job searching and social adjustment.
Learn how to navigate life's twist and turns
When life shifts and turns, it is vital to keep an eye on your mental health and wellbeing. Working with a therapist during this time can help you adjust to new circumstances and put yourself in a better place to succeed, wherever you are. It can present the opportunity to bring awareness to how emotions are impacting thoughts and behaviors while providing helpful support and resources to ensure you come out of this transition period feeling great about yourself. Research shows therapy for change management produces considerable outcomes such as improved self-esteem, goal alignment, and overall satisfaction in life. If you are facing a major life transition, take a step toward improved wellbeing by contacting a trained mental health professional today.
Find a therapist to manage adjustment-related issues today!
Interested in learning how to manage a recent or ongoing disruption to your personal or professional life? Consider a consultation with Grand Prix Psychology. Through an evidence-based, individualized approach, we work with you to work through challenges and realign yourself with what is most important.
Not the right fit? Check out these resources to help find a therapist or other mental health providers (i.e licensed professional counselor, licensed clinical professional counselor, licensed clinical social worker, or other mental health workers)
Psychology Today: https://www.psychologytoday.com/us/therapists
Therapist Finder: https://www.findatherapist.com/
or Contact your insurance company!
