Managing Anxiety During Life Changes

This week marks the start of a new school year for many families—a time filled with sharpened pencils, fresh schedules, and, for some, an undercurrent of anxiety. Whether you’re a parent adjusting to the morning rush again, a student stepping into a new grade, or simply navigating life transitions alongside seasonal change, this shift can be as challenging as it is exciting.

Life transitions—whether joyful or challenging—often stir up uncertainty and, for many, this disruption is a key trigger for anxiety.

Research shows that even positive changes create stress responses, as our nervous systems interpret novelty as potential threat (Holmes & Rahe, 1967; American Psychological Association, 2023). By understanding these responses, we can use practical tools to navigate change with greater emotional balance.

Why Change Triggers Anxiety

Loss of predictability: Our brains like patterns. Sudden changes require extra mental energy to adapt (Brosschot et al., 2016).
Identity shifts: Life transitions often challenge how we see ourselves, which can create uncertainty.
Physiological stress response: Changes can activate the hypothalamic-pituitary-adrenal (HPA) axis, increasing cortisol levels and physical tension.

Strategies for Reducing Anxiety in Transition

1. Name the Change
Identify the transition and acknowledge your feelings. Naming emotions reduces their intensity (Lieberman et al., 2007).

2. Maintain Anchor Routines
Preserve at least one stable daily ritual—morning coffee, journaling, or evening walk. Anchors signal safety to the brain.

3. Use Breathwork for Regulation
Box breathing or extended exhales activate the parasympathetic nervous system, lowering physiological arousal.

4. Seek Social Connection
Talking with trusted friends, family, or a therapist creates co-regulation, a proven buffer against stress.

5. Mind-Body Support
Incorporating talk therapy, massage, somatic processing, or relaxing facial self-care helps release stored tension and promotes nervous system balance.

Final Thought

Change is inevitable, but anxiety doesn’t have to dominate the experience. By intentionally grounding yourself in routines, regulating your body, and seeking support, you can transform life changes into opportunities for growth.