Alexander Jendrusina, Ph.D., Counselor with the Faculty and Staff Counseling and Consultation Office, shares tips for managing change and transition.
Transitions can be tough, even when you have time to prepare. For example, as summer ends, you might be thinking about your kids going back to school, the impact of thousands of students returning to campus, or big projects at work. While you can't control everything, you can take steps to make transitions smoother. Here are five ideas to help reduce the stress of change.
1. Be Present
Planning for a change is essential for being prepared, which means there are times you need to focus on the future. But remember, you can only plan so much. It’s also important to practice being in the here and now. Try this - savor current experiences, like a family day at the beach, or take a solo hike and immerse yourself in nature. Being present helps you care for yourself and create deeper connections with your loved ones. It can help you to enjoy your experiences by making you more aware of your needs. Whatever you choose to do for yourself, be sure to notice your feelings and do it without judgment.
2. Practice Self-Compassion
Be kind to yourself, especially when there is a lot of change in your life. Speak to yourself with the same compassion you would offer a close friend. Think about what you would say or do for them, and then do that for yourself. This might be kind words, setting aside time to relax, or being realistic with your expectations. For example, if you’re starting a new job, remind yourself that it’s okay not to know everything in a new role. Know that change takes time and often has “bumps in the road.”
3. Create and Stick to a Routine that Fits Your Needs
Establishing a routine and sticking to it can make it easier when your daily responsibilities shift. For example, in the fall you may have a new start time at work, or a different school drop-off routine for your kids. Find a routine that works and stick to it. This type of predictability benefits both children and adults.
4. Remember the Basics
Take care of your basic needs to function at your best. Ensure you get enough sleep to wake up refreshed, as sleep impacts almost everything we do. Regular exercise benefits both physical and mental health and can serve as a stress outlet. Eat regular meals and stay hydrated to align with your new routine. If you’re pressed for time on work days, try to do some meal preparation on your days off.
5. Seek Support
Don't hesitate to ask for help when needed. Identify the type of support you need—maybe physical help with tasks at home or emotional support by talking to a friend or family member. Remember you don’t have to handle change alone. Professional help is always an option.
Need More Support? We’re Here for You
If you’d like to learn more about mental health services or are interested in support, counselors are available at no charge to you for confidential services. If you work on an academic campus, reach out to the Faculty and Staff Counseling and Consultation Office (FASCCO) at 734-936-8660 or via email at [email protected]. If you work at Michigan Medicine, reach out to the Office of Counseling and Workplace Resilience (OCWR) by calling 734-763-5409 or sending an email to [email protected].
