How to Grow Through Life Transitions, Not Just Go Through Them
By Holly Kent, MSN, PMHNP-BC
5 min read
Life is full of change, and we welcome some of these shifts—like staring at a new job, moving to a dream city, or watching your children grow into independent adults. But some life transitions can be a little harder to handle, like going through a divorce or experiencing the loss of a loved one that can turn our world upside down. Whether it’s positive or painful, life transitions can leave you feeling unsettled, uncertain, and even overwhelmed at times.
The truth is, it’s normal to struggle when the routines you are used to and comfortable with get disrupted. Most kinds of change require you to step into the unknown, and that can cause a mix of emotions from excitement and hope to fear and everything in between. But with awareness and the right tools, the transition can turn into opportunities for growth, resilience, and new beginnings.
Simple Practices That Can Build Your Emotion Resilience
1. Acknowledge What You’re Feeling
When there’s a sudden life shift, it’s common to want to ‘power through’ it and ignore how you’re feeling in the moment. But ignoring emotions often makes them louder in the long run. Take time to check in with yourself.
Grieving a loss? Give yourself time and space to cry, journal, or talk openly with someone you trust.
Facing a divorce or job change? Be on the lookout for feelings of fear, uncertainty, or relief—sometimes both good and bad emotions can exist at the same time.
Not all changes are negative. Even positive changes like moving to a bigger home or sending a child off to college can bring up heavy emotions like anxiety, loneliness, and sadness.
Remember: Self-reflection and acknowledging your feelings doesn’t mean you’re weak—it means you're human. It’s a sign of strength to give yourself the same compassion you’d offer to someone you love who is going through a tough time.
2. Keep What Grounds You
Life transitions can make the future feel uncertain, so it helps to ground yourself in routines that give you a sense of stability. Here are a few ways you can stay grounded:
Stick to a consistent schedule when it comes to sleeping, eating, and physical activity.
Try starting or ending the day with a grounding ritual, like going for a short walk, sipping on a cup of tea without having any surrounding distractions, or practicing five minutes of deep breathing exercises.
Keep up with small, everyday tasks such as doing laundry, cooking, or making the bed.
Make time for brief moments of mindfulness, like noticing things you can see, smell, or touch in your environment, or focusing on your breath.
Write down a few things you’re grateful for each day to help anchor your perspective. Gratitude goes a long way when life feels uncertain, helping you notice and bring the small moments of stability and comfort to the forefront.
Small practices like the ones above can provide a surprising sense of normalcy when everything else feels out of place.
3. Lean on Your Connections
Change can feel isolating, but you don’t have to go through it alone. Reaching out and connecting with others can provide comfort, perspective, and a sense of belonging during times of change. Even small moments of connection can remind you that you’re supported and not facing life’s shifts by yourself.
Share your experience with trusted friends or family members. Talking openly can help you process emotions and prevent isolation.
Join support groups—and this can be both local or online. Many groups exist for people who are navigating divorce, grief, career changes, or other life transitions.
Don’t be afraid to ask for help when you need it. Whether it’s asking a family member to help with childcare or asking a friend to sit down with you for a meal, allowing others to support you can help lighten the load and remind you that you’re not alone.
Stay connected to your broader community. Even casual interactions, like a check-in with a neighbor or coworker, can foster a sense of belonging.
These connections don’t erase the challenges you’re facing, but they can make them feel lighter. Leaning on others is a way to nurture yourself while navigating change, reminding you that support is always within reach.
4. Reframe the Narrative
When life feels out of balance, it’s easy for your mind to jump to the worst-case scenario. Shifting your perspective can help ease anxiety and create space for hope alongside the challenges. And reframing the narrative doesn’t mean that you’re pretending everything is easy. Instead, it means that you’re noticing any opportunities (finding the silver lining) and seeing a new way to view difficult situations. Some examples include:
Reframing negative thoughts with constructive ones. Instead of saying, “I lost everything,” try, “I’m building something new.”
Reframing endings as beginnings. Instead of thinking, “This is the end of my story,” try to tell yourself, “This is the start of a new chapter.”
Looking for opportunities in life transitions. Ask yourself what possibilities or lessons might emerge from this time.
Reframing helps you hold both hardships and hope at the same time. It’s a great way to shift your mindset and open up space for growth and resilience even during challenging times.
5. Know When to Reach Out for Extra Support
Sometimes life transitions can trigger deeper struggles with anxiety, depression, or feelings of hopelessness. It’s important to pay attention to how these changes are affecting your daily life, so you can get the right mental health support when you need it. Here are some signs that it might be time to seek support from a mental health professional:
You have trouble sleeping or eating. Changes in routine or appetite can signal that additional support may be helpful.
You have difficulty functioning in daily life. If you’re struggling to complete tasks, manage responsibilities, or having trouble focusing, this may indicate that you’re carrying a heavier burden than usual.
You have feelings of persistent sadness, worry, or anxiety. Ongoing emotional distress that interferes with your well-being is a signal to seek guidance.
Psychiatry and therapy provide a safe space to process change, build coping strategies, and receive support tailored to your needs. Reaching out can help you navigate transitions with greater resilience and care for your mental health.
Change is usually not easy to deal with, but it can be an opportunity to grow and discover your inner strength. By caring for your emotions, staying grounded, connecting with others, and seeking support when needed, you can move through life transitions with more confidence and calm. If you’re feeling overwhelmed or unsure where to start, consider reaching out to a mental health professional like a psychiatric nurse practitioner. If you’d like a little extra care, you can start by filling out our intake form, and we’ll help support you through the next steps in your life transition.
All content and information on this website are for informational purposes only. None of the material is intended to be a substitute for professional medical advice, diagnosis, or treatment. This information does not create any client-provider relationship. Please consult with your mental health care provider before making any health care decisions or for guidance about a specific medical condition.