How To Cope with Change

by | Oct 18, 2023 | Anxiety, Mental Health, Overwhelmed, Stress, Well-being | 0 comments

Change is an inevitable force that all of us endure throughout our lifetime. It’s a universal constant that can be both exhilarating and daunting; a rollercoaster of emotions for many. From shifting careers and relationships to adapting to new environments or facing unexpected circumstances, the only certainty in life is change itself. 

Learning how to cope with change becomes a fundamental skill that can make the difference between thriving and merely surviving in the face of life’s ever-shifting tides. In this blog, we discuss what change is and offer guidance on how to best cope with it.

The Nature of Change

Change comes in a variety of forms, and in many cases is unannounced and unpredictable. Whether it’s a long-anticipated transition or an abrupt deviation from the norm, the emotional response it triggers can be intense and downright scary. Denial, resistance, fear, and anxiety are just a few of the emotions that can arise when confronted with change. Understanding the nature of these emotions and acknowledging them is the first step toward healthy coping.

Types of Change

Recognizing the different types of change can empower us to better cope and adapt. From planned changes to hurdles thrown our way, here are some common types of change that we encounter throughout our lives:

  • Planned Changes: These are the kinds of changes that we anticipate and consciously decide to make. Examples of this include changing careers or moving to a new city. While planned changes do offer a sense of control, they still require a good amount of adjustment and coping as we step into this new phase.
  • Transitions: Transitions are life events that mark a relatively large shift in our roles or identities. This could be becoming a parent, retiring from a long career, or marriage. Transitions often bring mixed emotions, as we say goodbye to one chapter while preparing for the next.
  • Unexpected Changes: Life has a way of throwing curveballs, usually when we least expect them. A sudden job loss or a relationship breakup are examples of unexpected changes that can be particularly challenging to cope with. These changes can trigger emotions like shock, disbelief, grief, and anxiety.
  • Developmental Changes: Developmental changes are simply the natural progressions we go through as we age. These changes might be physical, emotional, or psychological. Puberty, adulthood, midlife crisis, and entering the elderly stage of life are all examples of developmental changes that require us to adjust our self-concept and adapt to new realities.
  • Organizational Changes: In the professional space, organizations often change restructurings or leadership transitions. These changes can impact job roles, team dynamics, and work processes, making an impact on everyone. Coping with organizational changes involves not only individual adaptation but also navigating the dynamics of the larger group.
  • Cultural and Societal Changes: As societies evolve, cultural norms and values shift, sometimes leading to some major societal changes. Adapting to changing social dynamics or shifts in political landscapes can challenge our beliefs and perspectives, which is often uncomfortable.
  • Environmental Changes: Environmental changes, like natural disasters or climate-related shifts, often have profound effects on our lives. These changes require quick adjustments and resilience as we navigate immediate disruptions and work toward rebuilding. It can also be scary to not have any control over the situation.
  • Personal Changes: Personal growth and self-improvement are ongoing journeys that involve intentional changes for the better. Taking up a new hobby or pursuing a healthier lifestyle are just a few examples of personal changes that contribute to our betterment.

Understanding the specific type of change we’re facing can influence how we approach coping strategies. For planned changes, we might benefit from careful planning and goal setting. Unexpected changes might require more immediate stress-management techniques and a strong support network. Developmental changes, on the other hand, can be eased by self-reflection and seeking guidance from mentors. Organizational changes might call for effective communication and team-building skills.

Types of Coping
  • Problem-Focused: This approach directly tackles the root cause of distress. It involves methods like active problem-solving, planning, exercising restraint, and putting aside competing activities.
  • Emotion-Focused: Techniques such as positive reinterpretation, acceptance, finding solace in religion, and employing humor fall into this category.
  • Meaning-Focused: Individuals utilizing this approach employ cognitive strategies to discern and manage the significance of the situation, finding ways to make it meaningful and understandable.
  • Social Support-Seeking: This category involves seeking solace and assistance from one’s community to alleviate stress, whether through emotional support or practical assistance.

Embracing the Unknown: At the heart of coping with change lies the ability to embrace the unknown and walk forward with confidence. The uncertainty that accompanies change can be unsettling, yet it’s also an incredible opportunity for growth. Viewing change as a chance to learn and broaden our horizons can shift our perspective from fear to curiosity. This shift paves the way for resilience and adaptation.

Maintaining Perspective: When faced with larger changes, it’s easy to become fixated on the details and lose sight of the bigger picture. Maintaining perspective allows us to see beyond the immediate challenges and envision the potential positive outcomes that change can bring. Reflecting on past experiences of change can provide a roadmap of how we navigated similar situations and emerged stronger.

Flexibility and Adaptability: Coping with change requires a willingness to be flexible and adaptable. We must be open to bending our plans and expectations, as this is often required of us. Flexibility doesn’t imply giving up on our goals; instead, it suggests finding new routes to reach them. This ability to pivot and adjust is a hallmark of resilience.

Building Up Resilience: Resilience is the cornerstone of effective coping. It’s the capacity to bounce back from adversity, to find strength amidst challenges, and to use setbacks as steppingstones toward personal growth. Resilience isn’t an innate trait but a skill that can be honed through practice. Building a support network of friends or family can provide valuable resources when facing change.

Focus on Self-Care: During times of change, self-care becomes even more important. Taking part in activities that nourish the body and mind helps us manage stress and feel all around better. Regular exercise, balanced nutrition, mindfulness practices, and adequate sleep create a strong foundation for coping with change. These practices not only enhance our ability to adapt but also boost our quality of life, making everything easier to handle.

Master Mindfulness: Mindfulness can be a powerful tool for coping with change, though it is an art that requires practice. Ultimately, it allows us to observe our thoughts and emotions without becoming entangled in them, creating a sense of inner calm and clarity. Mindfulness enables us to respond to change with intention rather than react out of fear or resistance.

Be Realistic: Change often comes with a learning curve, and setting realistic expectations for ourselves is crucial for minimizing frustration. It’s okay to acknowledge that there might be challenges along the way and that not everything will go as planned. By letting go of the need for perfection and embracing a growth mindset, we create space for self-compassion and a more patient approach to our journey through change.

Seek the Help of a Professional: In some instances, the magnitude of change can feel too overwhelming, and coping might require the help of a professional. Therapists, counselors, or other specialized professionals can provide insights and tools for navigating change, especially when dealing with complex emotions or traumatic experiences. Seeking help is always a sign of strength and a proactive step toward effective coping.

Look For Meaning and Opportunity: Amidst the inevitable turbulence of change, there lies the potential for finding deeper meaning and opportunities. Change often prompts us to reevaluate our priorities and realign our paths with what is best for us both now and in the future. Reframing change as a catalyst for personal growth allows us to harness its energy to create a more balanced and healthy life.


We Can Help!

MHThrive provides Individual Therapy, Couples and Marriage Counseling, and Family Therapy at our locations in Katy, The Woodlands, and the Clear Lake area of Houston, Texas. We also provide telehealth therapy for anyone who resides within the State of Texas. To schedule an appointment with one of the MHThrive therapists, contact us at 713-477-0333 or visit to learn more.

If you or someone you know is experiencing any mental health or substance abuse issues, New Dimensions can help. Our team of experienced therapists and psychiatrists can help you overcome these challenges and help you develop the skills you need to thrive. To schedule a complementary assessment or to find out more about our programs, contact us at 1-800-685-9796.

Online Treatment Programs provides Teletherapy Partial Hospitalization and Intensive Outpatient Programs allowing participants to receive intensive therapy with our licensed therapists and psychiatrists without having to leave home.  If you or someone you know is struggling to overcome depression, anxiety, bipolar disorder, trauma, panic attacks, PTSD, alcoholism, drug abuse, or other mental health or addiction issues, we can help.  To schedule a complementary assessment or to find out more about our teletherapy programs, contact us at 1-800-685-9796.