As we come to the end of summer, there are constant reminders of the upcoming transitions. Whether you have children, are in school yourself, or are just transitioning out of summer and into fall, there are signs and changes happening all around and many different things to anticipate.
For those that struggle with anxiety, moments of anticipated change might lend themselves to being more nerve-wracking. As you prepare for the next few weeks, I would like to remind you of a few simple strategies for approaching change with strength and regulation.
Tip #1: Start with Breathing
I know… “another counselor suggesting breathing exercises,” “can this really be THAT helpful?” But my answer to those common comments is: Yes, breathing is the best place to start.
Taking a few calming, deep breaths lowers your heart rate and signals safety to the brain. When our bodies are in a heightened state of anxiety, it can be much more difficult to think clearly and make decisions. Slowing down our breathing gives our nervous system an opportunity to regulate, which can then allow for better decision-making and increased mental clarity.
Tip #2: Label Your Emotions
With all the running around at the beginning of the school year, and constantly working to prepare for the next transition, it can be easy to overlook what we are feeling.
Maybe you’re feeling anxious. Maybe you’re excited, overwhelmed, sad, frustrated, or a combination of several emotions. Whatever the answer is, try to name it without judging yourself for feeling that way.
Sometimes simply being able to identify what we are feeling can make the emotion feel a little more manageable. Instead of allowing a general sense of anxiety or overwhelm to take over, we can put words to the experience and better understand what is happening.
Tip #3: Practice Reframing Thoughts
Anxiety will offer a lot of automatic thoughts to pick from. When we are in a state of feeling anxious, many thoughts might occur about change being difficult, uncomfortable, or even dangerous.
We don’t like change because change is unpredictable, and therefore we often believe that it is dangerous. Our brains are designed to look for potential threats, so when we don’t know what is going to happen next, anxiety can quickly fill in the blanks.
If we know this, it can become easier to identify the anxious thought and reframe it to better align with the truth.
For example:
Automatic thought: “This change is going to be difficult, and I won’t be able to handle it.”
Alternative thought: “This change is different and unfamiliar, but different does not mean dangerous. I may feel anxious while I adjust, but I can take it one step at a time.”
The goal isn’t to convince yourself that everything will be perfect or that you shouldn’t feel anxious. Instead, the goal is to challenge the anxious thought and create a more balanced way of looking at the situation.
As we transition out of summer and into a new school year and season, remember that feeling anxious about change does not mean that something is wrong. Change can be uncomfortable, and it can take time to adjust. So, as you prepare for the next few weeks, take a breath, name what you’re feeling, and challenge the thoughts that tell you that change is something to fear.
