Life Changes and Transition

Life is full of transitions, some planned, some unexpected. Whether it’s starting a new job, ending a relationship, becoming a parent, retiring, moving, or experiencing changes in health or identity, even positive transitions can be emotionally challenging.

Change can bring uncertainty, loss, and disruption to the routines, roles, or relationships we’ve come to rely on. It may stir up anxiety about the future, grief for what’s been left behind, or confusion about who you are in this new phase of life. You might feel like you’ve lost your footing or are being pulled in multiple directions.

Common Experiences During Life Transitions

Transitions can affect people in different ways. You may feel overwhelmed, stuck, or unsure of how to move forward. There may be a sense of grief for what you’ve left behind, even if the change was wanted or necessary. Some people experience heightened self-doubt, loss of identity, or a sense that they’re not coping “as well as they should”. Physical symptoms such as disrupted sleep, fatigue, or restlessness are also common. Others find that old emotional patterns or anxieties resurface during times of change, making the transition feel more intense or confusing.

These experiences are valid and often signal a need to pause, reflect, and recalibrate, rather than push through.

Why Transitions Can Be So Challenging

Even when a life change is expected or chosen, it can still be deeply unsettling. Transitions often involve a letting go of what was, before the new version of life feels fully formed. This “in-between” space can feel vulnerable a time when old roles no longer fit but the new ones aren’t yet familiar.

For some, change activates deeper emotional patterns from earlier life, such as fears of failure, abandonment, or not being good enough. If you’ve grown up in an environment that didn’t model flexibility or emotional support, adjusting to life transitions may feel especially hard. Even culturally celebrated changes (like parenthood, career progression, or retirement) can come with unexpected emotional costs.

Psychological support during times of change can help you explore what this transition means to you, process any grief or anxiety, and strengthen your capacity to adapt.

How Psychologists Can Help

Therapy during a life transition isn’t about having all the answers, it’s about creating space to reflect, reorient, and move through the process with more intention. You don’t need to be in crisis to benefit from support. Therapy can help you:

• Process difficult emotions like grief, fear, or uncertainty
  
  
• Clarify your values, direction, or sense of self
  
  
• Rebuild confidence or self-worth after change
  
  
• Develop coping strategies to manage stress and overwhelm
  
  
• Strengthen your ability to make decisions and move forward
  
  

Cognitive Behaviour Therapy (CBT)

CBT can help you identify thought patterns that may be fuelling anxiety, self-doubt, or hopelessness during times of change. For example, you might notice thoughts like “I should be coping better” or “What if I make the wrong choice?” CBT supports you in challenging these beliefs, reframing your thinking, and developing practical tools to manage emotional distress, build structure, and restore a sense of control.

Acceptance and Commitment Therapy (ACT)

ACT helps you navigate the uncertainty of change by building psychological flexibility. Rather than trying to eliminate discomfort, ACT supports you to accept difficult thoughts and emotions as part of the process while still taking action in line with your values. Therapy may include mindfulness practices, values clarification, and exploring small steps toward meaningful change, even when the path ahead feels unclear.

Schema Therapy

Schema Therapy can be helpful when life transitions bring up longstanding emotional patterns, such as fear of failure, feelings of inadequacy, or struggles with identity. These patterns often stem from early experiences and can resurface during times of change. Schema Therapy helps you understand where these beliefs come from, meet unmet emotional needs, and develop a more supportive, grounded sense of self as you move into a new chapter.

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