Supporting your mental health while going through change

Most of us will have heard the saying: ‘humans are creatures of habit’, and it’s true. Our brains like to follow patterns and routines because it makes us feel safe, so when our routine changes, it’s natural for us to feel a little bit unsettled and uneasy. 

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Change is something that we’ll all experience in our lives, but that doesn’t mean that it’s always easy to go through. Whether you’ve moved to a new place, lost a job or ended a relationship, if you’re finding the changes in your life hard to handle, you’re not the only one. 

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There’s a lot of uncertainty, and often inconvenience, that comes with change, and it’s normal to feel a bit stressed and overwhelmed. But, if these feelings start to pile up and take a toll on your mental health, it’s probably a sign that you need some extra support. 

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We’ve put together some tips for how to manage changes in your life while taking care of your wellbeing. 

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1. Accept the change

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Sometimes, change can be sprung upon us when we least expect it, like suddenly losing a loved one or becoming ill or injured. These circumstances can be really overwhelming and hard to come to terms with. It’s not always easy, but the first step to moving forwards is learning to accept what’s happened and that things are going to be different, at least for a while.

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2. Build (or rebuild) your routine

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Often, a big change in your life means a big change to your routine. Having a stable routine can help us to feel less stressed and more in control of our lives, so when we’re out of our routine, it can be unanchoring. 

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That’s why it’s really important to rebuild a routine as quickly as possible. Everyone’s routine looks different, but prioritising healthy habits can support your wellbeing. Think: getting enough sleep, eating healthily, getting up and going to bed at regular times, moving your body and making time for self-care. 

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3. Find healthy ways to cope

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When times are tough, it can be tempting to distract yourself with unhealthy habits. Drinking alcohol or taking drugs might give you some temporary relief from difficult thoughts and feelings, but they can make your mental health harder to cope with in the long run.

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Instead, when you notice yourself feeling stressed, try to do something more wholesome. Things like exercising, spending time outdoors or doing something creative can all release endorphins and help you to get into a better headspace. 

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4. Treat yourself with kindness

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It’s important to give yourself time to process your feelings and come to terms with how things have changed. If it’s taking you a little while to ‘bounce back’ or you’re not coping how you think you should be, try not to judge or criticise yourself. You’re already going through a tough time without adding unnecessary pressure.

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Ask yourself what you’d say to a friend who was in your situation; you’d probably tell them that they’re doing their best and to give themselves a break. Try and remember that advice when it comes to how you treat yourself. Just take each day at a time and celebrate your wins, big and small.

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5. Talk to the people in your life

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Not everyone finds it easy to open up, but there’s a good feeling that comes from saying something out loud and being listened to. If you’re struggling with stress or your mental health, confide in someone that you can trust, like a good friend or family member. Hopefully, it’ll help you to feel less alone and give that person a heads up to check in on you.

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And remember, we all need help every now and then, so if you need some support, don’t be afraid to ask for it. 

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6. Get professional help if you need it

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If you’re struggling to cope with all the stress that change can bring, and it’s having an impact on your mental health, it’s a good idea to speak to a healthcare professional. A mental health issue is just like a physical problem; the longer it’s left untreated, the worse it can get. 

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Cognitive behavioral therapy (CBT) can be a useful tool in times of change. During CBT, you’ll work with a therapist to identify negative thoughts and behaviours that might be adding to your stress and worries, and help you to challenge them. You’ll also be given tools that can help you to manage your mental health in the future.

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At ieso, we offer CBT for a range of mental health issues, including anxiety and depression. Our service is entirely online and easy to access with flexible appointment times, designed to fit around you. You can speak to our experienced therapists by typing back and forth via our online portal, and we also offer video calls in some areas. Find out more about what we do and how to get started.