Change is a constant in life that can be stressful and challenging, making adapting to change an essential skill for all ages. Whether your child is getting ready to go back to school, or you are adapting to change in the workplace or a new phase of life, the transition can be tough and may effect your mental health. However, with some thoughtful preparation and proactive strategies, we can navigate these changes with confidence and ease. Here are some practical tips for reducing anxiety and depression when adapting to change – no matter your age.
1. Model Confidence and Calm
Our energy significantly influences those around us. By adopting a composed and assured demeanor, we can help prevent any additional stress for ourselves and those around us as well as set a positive example for others. For parents, modeling confidence and calmness is crucial because children tend to pick up on their parents’ emotions. Practicing relaxation techniques, such as deep breathing, meditation, or mindfulness exercises, can be incredibly beneficial. When you stay calm and confident, it reassures those around you, creating a supportive and less stressful environment.
2. Re-Establish Routines
For many, routines provide a sense of stability and predictability, causing many to feel anxiety over changes in routine. For school-aged children, re-establishing a school routine a few weeks before classes start can make a big difference. This includes consistent wake-up times, morning rituals like showers and breakfast, and reducing screen time, especially before bed. Introducing downtime before bedtime promotes better sleep, which is crucial for managing stress.
Adults can also benefit from establishing or re-establishing routines when starting a new phase of life. Consistent daily schedules, including regular sleep patterns, mealtimes, and designated periods for relaxation and exercise, can provide a sense of control and normalcy. This predictability can significantly reduce anxiety and help manage depression.
3. Do a Trial Run
To alleviate some of the anxiety from change, take steps to become familiar with your new normal. For children, doing a trial run of the school routine can be incredibly beneficial. If possible, visit the school, walk through the halls, check out the classrooms, and meet teachers and staff before the first day. This can help reduce first-day nerves and build confidence for a happy start to the school year.
Similarly, adults starting a new job or entering a new phase of life can benefit from a trial run. This might involve visiting the new workplace, understanding the commute, or familiarizing yourself with the new environment. The more familiar you are with your new surroundings, the less anxiety you are likely to experience.
4. Keep Communication Open
Open communication is vital during times of transition. As you are adapting to change, dedicate some time to talk about your feelings to a trusted friend or family member. By having someone to validate your feelings, instill confidence, and help develop a game plan for any concerns you may have, you can focus on positive aspects and past enjoyable experiences to build excitement and reduce anxiety. Furthermore, sharing your feelings and concerns to your support system can alleviate stress and provide different perspectives and solutions. Knowing that you have a network of support can significantly reduce feelings of isolation and anxiety.
5. Plan for Relaxation and Fun
Balancing responsibilities with relaxation is crucial for everyone’s overall well-being. For children, ensuring they have downtime to relax and unwind is essential once school starts. Overcommitment to school and extracurricular activities can lead to stress and exhaustion making it more difficult as the school year progresses. Planning non-school-related events, like family game nights, sleepovers with friends, or movie outings can provide something to look forward to and break the monotony of routine.
Adults should also plan for relaxation and leisure activities amidst their new responsibilities. Scheduling time for hobbies, social activities, or simple relaxation can prevent burnout and promote mental health. Balancing work and relaxation helps to maintain a healthy outlook and reduces the risk of anxiety and depression.
Regardless of whether you’re a child starting a new school year or an adult embarking on a new life phase, the change can be daunting. But, by incorporating these five simple tips for adapting to change, you can significantly reduce anxiety and depression. To learn more resiliency tips or to speak to a professional, visit our website or contact us and ask about our mental health services.
In the case of a mental health crisis, please call our crisis line at 844.274.7472, text MN to 741741, or call 988.