Change is inevitable. It takes many shapes in our lives – it could be redundancy, grief, moving house, or loss of an old way of life. Unfortunately, there is very little we can do to influence or prevent change from happening around us. But what we can do is control our reactions and emotions to these unpredictable changes.

Embrace
Change is a part of life. We can see this all around us – particularly in the seasons. The first step in dealing with this is acknowledging your feelings. Accept what is going on and acknowledge all emotions you are feeling around this. It is normal and natural to feel uncomfortable about not knowing what is next.

Challenge negative thoughts
In times of transition or fluctuations, this can result in anxiety spiralling into many hypothetical situations. Rather than focusing on the worst-case scenario, it can be helpful to step back and examine the evidence for your thoughts – is it based on fact or fear? By bringing a new awareness to your thoughts, this can help you to shift your perspective and explore another way of seeing things. It is important to remember that change can also be a sign of transformation and positive growth.

Stay present
The need for control is heavily embedded in our psychology. During uncertainty, it is time to focus your energy on what you can control. These may be small things like your breathing (box breathing can be a great method for this), or taking solace in hobbies and activities which bring you joy. If it is a career challenge you are facing, you could update your CV, learn a new skill or sign up for some new training opportunities.

Movement
Staying active has proven beneficial effects on mental health, such as reducing stress and improving mood. Something calming and mindful such as tai chi or yoga may be helpful for gentle movements that help you stay present. However, an intense workout or run may be more your vibe to bring you happiness and a sense of purpose.

Self care
During this time, it is helpful to practice self-care as a way to support your mental and emotional health. This will look different to everyone. You might find comfort in reading a book, writing in a journal, taking a walk or having a warm bath. You may also find it helpful to create healthy limits with social media or news outlets if global events are adding to your anxiety.

Goals
It is a good idea to try to maintain a routine where possible, as it provides a sense of normalcy and stability. Take a moment to think about what is important to you. To build on this, it can be beneficial to set some short-term, manageable goals. It is best to keep it simple, like a new art project, or completing a chore or task. It can provide a sense of accomplishment in completing these when you are facing uncertainty.

Connections
Reaching out for support is a sign of strength and an important step to take. This could be reaching out to friends or family. It could also be joining a support group or seeking help from a professional such as a GP, counsellor, or helpline.

Moving forward
By practising these tools, it can help to build psychological flexibility and resilience. By learning how to tolerate uncertainty, it can help you to face the unknown and be able to adapt to changing and challenging situations.

Written by Katie Ingram

Blogger @Poemstellium

Instagram: @katieingramauthor