Managing Anxiety During Life Transitions

Life is full of transitions—some we plan for, and others catch us completely off guard. Whether it’s starting a new job, ending a relationship, moving to a new city, or becoming a parent, these big life changes often stir up anxiety, even when they’re “good” changes.

If you’ve been feeling overwhelmed, restless, or uncertain during a major life shift, you’re not alone in your growing pains—and there are ways to move through it with more clarity and calm.

Why Transitions Trigger Anxiety

Transitions pull us out of the familiar. Even when we're excited about what's next, we’re still facing the unknown—and our brains don’t always love that. Anxiety often shows up as a way to prepare for danger, but during life changes, it can start spinning “what if” scenarios that increase stress rather than help manage it.

You might notice:

Difficulty sleeping
Overthinking or second-guessing decisions
Physical symptoms like a racing heart, upset stomach, tension in your neck and shoulders, headaches… you name it!
Feeling stuck between two identities: who you were and who you’re becoming (not to mention that oh so familiar urge to be pulled towards who you were)

This is all normal—but that doesn’t mean you have to go through it without support.

Tips for Managing Anxiety During Life Changes

Here are a few tools to help you ground yourself during times of transition:

1. Validate What You’re Feeling

It's okay to feel anxious, even about a change you chose. Accept and allow it to be here and give yourself permission to grieve the loss of the familiar—even if you're stepping into something exciting.

Radical acceptance is key. You don’t have to love where you are, or what happened, but you can accept that it has and that you are doing what you can to move forward from it. *Disclaimer—this is not to say we are accepting mistreatment/abuse/toxic situations and staying stuck within them because “it is what it is.”

"This is new, and it's okay that it feels hard." Self talk goes a long way, my friend! Not only do simple self-compassion statements like this help regulate your nervous system and ease some of that internal pressure, but it also creates new connections for your brain to call on when you go through similar events/changes in the future. It’s all about teaching yourself that you can trust yourself through this process, and whatever else life may throw at you.

2. Focus on What You Can Control

When the big picture feels overwhelming, narrow your focus. What small actions can you take right here, right now to support yourself? Taking a breath, making a list, going for a walk, setting a routine, drinking some water, or even preparing a meal can restore a sense of stability. Because of this, what we’re aiming for here is gentle movements and improvements.

I’m going to be real with you: I know just as much as you do that we all just want that immediate relief. I’ve wanted those same things when going through my own life changes. We want things to be better and feel better fast. We want to go from 0 (god awful) to 10 (the best I could possibly feel)—and thats natural. But can we get real about what is realistic for a sec? What if we just aim for 1% better for right now, and continue to build off of that.

3. Create Routines to Anchor You

When life is in flux, familiar routines can provide comfort. Morning rituals, evening wind-downs, or weekly check-ins with yourself (or a trusted friend or therapist) can help you feel more grounded and less scattered.

4. Stay Connected

Anxiety thrives in isolation and lives her best life when she is making your world smaller. In these moments, (although hard to—believe me, I know!) it’s important to intentionally each out to a friend, journal your thoughts, or talk to a therapist. Just saying things out loud can help you process, ease the pressure, and help you find perspective.

5. Get Curious, Not Critical

Instead of judging yourself for being anxious, try getting curious:
“What is this feeling trying to tell me?”
“Where in my body do I notice it?”

Our emotions and body sensations like to communicate with us through ways that can feel a bit mysterious (who knew?). Sometimes our body whispers, sometimes she talks, other times she screams. Practicing gentle awareness builds emotional resilience and can help you shift from fear to self-understanding.

Therapy Can Help You Navigate the Unknown

Being a human is hard, and you don’t have to do it alone or need to have it all figured out. Transitions can be powerful opportunities for growth—but it’s only natural for them to feel messy or scary too.

It’s important to remember that the goal of therapy, or even life, is not to create a life where you will never experience adversity—it’s not realistic. The goal is to build skills and resiliency to help you move through the ebbs and flows with life, while honouring them and yourself within those moments.

In my practice, I help individuals navigate anxiety, self-esteem struggles, trauma, and periods of change with warmth and non-judgment. If you’re going through a transition and feel like your anxiety is taking over, therapy can offer support, tools, and space to help you find your footing.

👉 Click here to schedule a free 15-minute consultation and let’s talk about how I can support you through whatever life is bringing your way.