A Survival Guide to Transitions
For many of us, much of our lives seem to revolve around the transitions in academic calendars. Our entire days revolve around school through high school, and potentially beyond; and if we are parents, our children go through much of the same routine as we had when we were their age. Even for those who are no longer in school and who do not have children, summer brings a new influx of people seemingly everywhere, something that you might have to adjust to.
The truth of the matter is that, with the end of many academic calendars either having already happened or are currently in sight, the later half of spring and the beginning of summer can be a stressful few weeks, especially with thoughts of transitions floating into frame. You are not alone in feeling overwhelmed, anxious, nervous, confused, unsure, or all of the above. At all phases of our lives, transitions are something that are ever present; and at all phases of our lives, transitions are very nearly terrifying to think about. In the blog posts I write, I often speak on transitions and how they affect us. I mainly do so because it is true, transitions occur all the time and they are not always fun and comfortable. In fact, if you think about it, we transition multiple times a day.
Having worked in an early education setting before, I recall the term we used for changing activities or moving rooms: transitions. These transitions were so important! In fact, transitions and how they are approached in early childhood can have big impacts on a child’s ability to self-regulate and handle various types of transitions in the future. Just like we did when we were little, we go through tens, if not hundreds of transitions a day. Sometimes, those can be difficult, especially for individuals who have ADHD or anxiety. Other times, it’s the big transitions that can seem daunting, and with the conclusion of the academic year already/nearly upon us, it’s the perfect time to take a moment to breathe.
I want to provide you with a short “survival guide” to transitions, because though they are inevitable, they don’t have to be insurmountable. Below are some tips that you can use before, during, and after times of transition to make them more manageable.
Be kind to yourself. This is one of the most important things you can do for yourself, especially when it comes to transitions. It is important to remember that transitions can be difficult, and that experiencing them is not a race. Going at your own pace and remembering to praise your successes, no matter how little you think they might be, is step one on the road to a more comfortable transition.
Create a routine. With transitions can come an upheaval of the routines of yourself, which can lead to dysregulation. Humans tend to be creatures of habit, and removing those habits can be uncomfortable. Setting up a routine for yourself and sticking to it is one way of having stability in an uncertain period of your life.
Set expectations that are reasonable. There are a number of aspects to setting reasonable expectations. One of which is having an understanding that you may experience strong emotions at times, and understand that those emotions are totally normal. Another aspect of having reasonable expectations is to know your limits and yourself and expect that you will not be on everyone else’s timeline, which is also totally normal!
Talk to your loved ones. Whether it be friends of family or anyone in between. And it doesn’t have to be about the transition itself, it could be about anything. It’s important to reach out to people; you might even find someone who feels the same way you feel, and if not, that’s okay! Talking to people we love is something that can bring us great comfort, especially in times of transition.
Be with yourself. On the other hand of spending time with loved ones, it’s also important to be with yourself and give yourself time to process and feel. If we do not sit with our thoughts, not only might we be ignoring important information that our bodies or minds might be telling us, but we also might be missing chances to reflect and heal.
Speak with a professional. If you are struggling through one or a number of transitions and are unsure of what could help, reaching out and asking for help from a professional is always an option. You don’t have to go through transitions alone, we are here to help!
I hope this list gives you some ideas on how to cope with the transitions going on in your life right now, or ones that might be coming up. Whether or not you follow every one of these steps (which can, understandably, be hard!), it is important to always keep in mind that step 6, speaking with a professional, is something that is always an option. We all go into the mental health field with the desire to help others, which is exactly what we are here for if you need us.
Ayanna Schubert
Birch Psychology
Resources
https://www.ccf.ny.gov/files/7415/8352/6012/9-supporting_transitions_brief.pdf
https://www.psychologytoday.com/us/blog/gaining-and-sustaining/202312/the-psychology-of-transitions
https://www.rosscenter.com/news/7-tips-for-coping-with-transitions-in-life/
