Content

• Steps

Change occurs frequently in life, whether it's breaking up with an ex, moving to a new city, a best friend moving away, the death of a loved one, losing a job . Even good changes can be stressful, such as having a baby, raising a dog, or getting a new job. Change isn't easy, but there are a few coping strategies that can make the process less intimidating.

Steps

Part 1 of 4: Dealing with Change

1. 

   Acknowledge your feelings. If you feel resistant or uncomfortable with the impending change, you should acknowledge your feelings. Don't avoid your emotions, listen to them. Emotions are part of self-awareness. When you acknowledge your feelings, accept it as if "this isn't too bad" and allow yourself to understand and manage it.
   • Often times, changes lead to feelings of confusion, such as anxiety and fear. This is a completely normal situation.
   • Grief and interest in feelings. Even if the big change in your life is something fun like getting married or moving somewhere where you've always wanted to live, accept that you will feel lost and find how to get over them.
   • Try to identify the emotions you have and why by writing them down or saying them out loud. For example, you could write or say something like "I feel nervous and overwhelmed because I will have to move to a new city next week".

2. 

   
   
   Ready. Regardless of the change you are experiencing, you can take steps to prepare yourself for the new situation. Think about it and identify a method that can help you learn more about the problem you are facing.
   • For example, if you plan to move to a new city, capital, or country, you should find out more information about this place before you depart. If you are starting a new job, learn more about what you will have to do.
   • Try to develop a plan to approach a new situation. For example, if you're moving to a new city, you might ask yourself: What restaurant would you like to eat at? How will you get around the city? What other places would you like to explore?
   • You can also make a plan to change the situation if it's not what you want. For example, you may not like your new job, so you should plan to find another job that interests you by searching vacancies information, applying for jobs that interest you. mind, and attend job fairs.

3. 

   
   
   Build a mental script. If you are going through a life change that you cannot control, it will be difficult for you to accept the situation. However, you can learn to acknowledge by reassuring yourself through accepting your mental script.
   • For example, when you feel sad or worried about an impending change, repeat this phrase to yourself, “I don't like change happening, but it's out of your control. me. I may not like it, but I will accept it and try to make the best use of it.

4. 

   
   
   Remind yourself that you are in control of your own attitudes and actions. Change can upset your life, but you still have the ability to control how you react to the situation. You can choose to approach the situation with anger and vent on others, or you can choose to see it as a new opportunity and approach it with excitement.
   • Many people find that making a list is a pretty effective way to reduce anxiety and become happier. If your current situation is making you miserable, make a list of the positives. For example, if you've been through a breakup, you might identify positives as having more free time, having a chance to get to know yourself better, and being able to meet regularly. friends and family over.
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Part 2 of 4: Reducing Anxiety Around Change

1. 

   Keep a journal about your anxiety. Change can bring you restlessness, anxiety, and negative thoughts. Especially if you feel overwhelmed by change, write about all the factors that contribute to this feeling. Writing about them will help you realize that things are not as negative as you might imagine.
   • If you are confused by adopting a puppy and you are having trouble adjusting to the change, write about what has changed in your life and how difficult it is. back to you. Write about potential solutions to the problem, such as creating a work plan to help yourself manage change.

2. 

   Chat with someone who has an experience similar to yours. Sharing with someone who has experienced a change like you will make you more comfortable. Perhaps you just entered college, just had a baby, or just changed careers. Talking to the “experienced” person will be quite a relief because you know they can get through this process with a good deal.
   • Ask for advice on what you can do to get through the change.
   • If you are going through a divorce, you should meet someone who is in the same situation or has experienced it.

3. 

   Accept uncertainty. If you worry about changes happening around you, you will lose your ability to enjoy moments and experience them fully. Being constantly anxious will not help you predict the future or improve your ability to cope with it.
   • Accept that you are in a transition and that change is inevitable. You can say to yourself like, "I accept that change is happening, and I decide how to deal with it."

4. 

   Relax. Relaxation will help reduce stress and improve your emotional health. Progressive muscle relaxation, meditation, and deep breathing, and progressive muscle relaxation will help you relax and cope with stress more effectively.
   • Practice stretching, stretching and relaxation by starting with a comfortable position and relaxing your body and breathing. Next, hold your hand for a few seconds and relax. Move to your right arm, stretch and release your muscles. Next to the right shoulder, then the left arm. Continue doing this for the entire body, including the neck, back, face, chest, hips, thighs, calves, ankles, feet, and toes.

5. 

   Do exercise. Exercise will help you cope with stress and reduce anxiety. Help your body, mind and emotions by participating in certain activities. You should exercise for 30 minutes a day on most days of the week.
   • Take the dog for a walk, bike ride to the market, or go hiking in the evening after work. You can also exercise by dancing or jogging, or going to the gym.
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Part 3 of 4: Give Yourself Time to Adjust

1. 

   It takes time to get used to the new lifestyle framework. Change is a shock because it destabilizes the life you've built yourself up to now. You have to rethink all of your habits and work schedule as change occurs, so leading yourself to newness is a necessary strategy to cope. Understand that it takes time for you to adjust to any changes; be realistic when you endure a big change in your life.
   • Give yourself time to regain balance. For example, if you are grieving after death, be it someone's or pets, only you can decide how you express your grief and how much time you spend too much time. submit this. No one is allowed to push you, no matter how they begged you.

2. 

   See change as an opportunity. Change is your chance to reevaluate your life to see if you're making a positive choice or are you dedicating too much (time, money, effort) to a lifestyle that doesn't work. fun for you. Although sometimes painful, changes can give you hope.
   • Learn to enjoy change by building positive reinforcement around change. This may include rewarding yourself with an ice cream after completing physical therapy for the injury, or spending a small amount after you've saved up to 1 million dong.

3. 

   Eliminate complaints and blame. The change will cause you to constantly complain and blame, and this is acceptable in a short period of time. Your friends and family will surround you during the onset of unhappiness. It is important to maintain a positive outlook during the change in order to reduce stress and cope with difficulties.
   • Find ways to see things in a positive light. If you are having trouble finding positivity, you can ask someone to help you. Remember, change will often provide opportunities for future endeavors that you might not have been able to achieve before.

4. 

   Ignore everything and move on. Focusing on the past will not help you move forward with your life. Wishing that 'old life' would come back or spending all of my time wishing that everything could be back to the way things were not going to help you.
   • Instead of focusing on the past, turn to your future by creating excitement and activities that you look forward to doing. Try something you've never done before like taking a drawing class, going ice skating, or visiting a new city.
   • If you are still immersed in the past and the situation is affecting your life, seek help from your therapist so you can move forward in life.
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Part 4 of 4: Determination of Adjustment Disorder

1. 

   Think about the situation. Adjustment disorder develops within 3 months of experiencing the stressful change. Change can be a positive or a negative factor that brings significant stress to your life, like moving house, getting married, losing a job, or losing a loved one.

2. 

   Consider your symptoms. A person with correction disorder will exhibit several psychological symptoms that may help a mental health professional make a diagnosis. Symptoms include:
   • Severe stress. People with adjustment disorder often experience more severe stress than you might think.New home buyers, for example, will feel great stress even after they have completed the purchase and have moved in.
   • Difficult to operate. It is difficult for a person with adjustment disorder to function normally in social, work or school settings. For example, someone who has just gone through an emotional breakup will not be able to form a conversation with his friend.

3. 

   Take a look at how long your symptoms last. Symptoms of correction disorder usually will not last for more than 6 months. If your condition goes beyond the allotted time, you don't have the disease. You may be having another mental health condition that makes you feel right now.

4. 

   See a therapist. If you think you may have an adjustment disorder, you need to see a therapist for a professional diagnosis and for help. Even if you're not sure if this is the cause of your current emotions, seeing a therapist will help you understand the root of the problem. advertisement