Physical and emotional impacts of life changes can be seen early after a change is experienced. Insomnia is often the first thing that happens which people are dealing with a recent life change. Anxiety symptoms are also reported to occur after change happens. If the change is something out of your control and happens to negatively impact you (job loss, unexpected expenses, relocation) then depression, anxiety, or other emotions can occur.

The hardest thing when dealing with anxiety from a life change, or depression due to a recent event, is to figure out how to “bounce back” quicker. Sometimes, just knowing that the life change causing stress has a beginning and an end can be reassuring, but what do you do if that’s not always clear? First, you can start by identifying a few things that you may not have considered.

• 1. Negative feelings which occur as a result of change are not always due to bad things.

  Marriage, births, graduations, promotions, and moving to a new place, are all examples of positive changes that can cause negative emotions. Try not to get wrapped up in the emotions so much as reminding yourself that it is normal for your body to react physically when it gets out of its routine.

• 2. Most major changes in circumstances create discomfort initially, but it is rarely a permanent feeling.

  People often worry that they won’t be able to “snap out of it” when they are feeling bad after a change. They struggle with getting lost in why they are feeling bad, instead of on, how normal it is to be uncomfortable due to life changes. Especially when they are out of your control or change your routines, normal daily life, or force you to find new support systems.

• 3. When the initial shock of a life change has worn off, people often feel stronger.

  Anyone that has dealt with major changes in life circumstances that cause anxiety (divorce, breaking up, having to move, bankruptcy, etc.) will normally tell you they grew from the experience. While it may take months, or years, to experience this feeling, it is often reported by people who have gone through very challenging life changes.

The best ways to cope with life changes are different for everyone. The main thing to do is to evaluate and prioritize where the major issues are happening. Many people tend to use two types of coping techniques, negative or positive, when dealing with uncomfortable feelings. The coping techniques that clients learn in therapy are healthy, positive, and aim towards long-term solutions. Short-term relief is often seen with negative coping techniques. These might include substance use, isolation or avoidance, sleeping too much, or any other ways that provide temporary relief.

The best techniques for dealing with anxiety, depression or coping with negative feelings after a life change are many. Here is a short list that most clients, who start mental health counseling after major life change, say help immediately:

• 1. Journal thoughts, feelings, triggers, and reactions.
• 2. Build a support network within friends, family, community, or professionals.
• 3. Getting a regular exercise routine to relieve stress and activate endorphins.
• 4. Consume less alcohol. Avoid binge drinking.
• 5. Eliminate greasy, sugary, fatty foods that cause mental fatigue or depressed mood.
• 6. Create an action plan to make changes if necessary.
• 7. Plan ahead for activities so that there is always something to look forward to.
• 8. Get rest and create routines to improve sleep habits.
• 9. Establish a daily habit of finding evidence to support a positive mindset.
• 10. Frequently reference a list of self-affirmations that support a healthy mindset and attitude.