Navigating Difficult Life Changes: How to Cope When Everything Shifts
Change is a natural part of life, but that doesn’t mean it’s easy. Whether it’s a move, a breakup, a job loss, a new diagnosis, or the end of a relationship—life transitions can shake our sense of stability, identity, and control.
At Crosby DBT of Seattle, I work with individuals navigating major life changes. Sometimes these shifts are expected, and other times they come out of nowhere. Either way, they can leave us feeling disoriented, anxious, or overwhelmed.
Why Life Changes Feel So Hard
Change brings uncertainty. Even if the change is positive, like starting a new job or moving to a new city, it can still bring grief for what was left behind. Our routines get disrupted. Our roles may shift. And often, we’re forced to confront fears or feelings we’ve been avoiding.
In therapy, we often say that change is a form of loss, even when it leads to growth. That’s why it’s so important to approach life transitions with compassion and the right tools.
Signs You're Struggling With a Life Change
Difficulty sleeping or concentrating
Feeling stuck, numb, or emotionally overwhelmed
Increased anxiety or sadness
Withdrawal from friends or usual routines
Second-guessing your decisions or feeling regret
If any of these sound familiar, know that you’re not alone—and that you don’t have to navigate this on your own.
Coping Strategies for Life Transitions
1. Allow yourself to grieve.
Even if you're moving toward something better, it's okay to miss what you're leaving behind. Give yourself permission to feel sad, scared, or uncertain.
2. Focus on what you can control.
During transitions, it helps to anchor yourself with small, manageable routines: a daily walk, regular meals, a short mindfulness practice. These steady points help you stay grounded.
3. Practice self-compassion.
It’s easy to be hard on yourself during change. Remind yourself: “I’m doing the best I can in an unfamiliar situation.” Be gentle with your expectations.
4. Reach out for support.
Talking to a therapist, friend, or support group can help you process what’s changing and clarify your path forward. You don’t have to figure it all out alone.
You’re Not Stuck—You’re In Transition
Change can feel chaotic, but it also brings opportunities for growth, clarity, and healing. The discomfort doesn’t mean you’re broken—it means you’re moving.
If you're in the middle of a difficult life transition, I’d love to support you.
At Crosby DBT of Seattle, I specialize in helping people build emotional resilience through life’s hardest moments. Using DBT, EMDR, and other evidence-based approaches, I help clients navigate change, process trauma, and reconnect with their values.
Learn more or schedule a free consultation at www.crosbydbt.com
