Change is inevitable, but it doesn’t have to be overwhelming. Whether it’s starting a new job, moving to a new city, or simply growing into adulthood, transitions are a part of life. And while change can provoke anxiety, it also presents opportunities for growth. In this post, we’ll explore the psychological aspects of transitions and provide strategies for managing the mental health challenges that come with them.
The Ubiquity of Change
No matter how hard we try, no one can avoid the constant flow of life changes. Adolescence evolves into adulthood, relationships shift, and people move from one phase of life to another. While the specifics of each transition differ, nearly everyone experiences some form of anxiety during significant life shifts. Often, these transitions leave us feeling lost or as if we’ve lost control over our lives.
However, change doesn’t have to be something that impairs your mental well-being. On the contrary, transitions often serve as catalysts for personal growth. By equipping yourself with the right tools and mindset, you can navigate these changes in a healthier, more positive way.
Different Forms of Transitions
Transitions can manifest in a variety of ways—both internal and external. Some are intentional, like choosing a new career path, while others are forced upon us, such as an unexpected job loss. They can have both positive and negative effects on our mental health, but one thing is for certain: transitions shape the way we think about and approach our lives.
External transitions, such as starting college, becoming a parent, or moving to a new city, tend to impact us the most. These events shift our routines and relationships, often leaving us to redefine our sense of self.
How Transitions Affect Memory
Traditionally, psychologists believed that the ease with which we recall memories was linked to age. Most people, for instance, can easily recall experiences from their adolescence and early adulthood—a phenomenon called the “reminiscence bump.”
However, recent research highlights that significant life transitions, rather than age alone, may play a larger role in how we organize our memories. Karalyn Enz, a Princeton Ph.D. candidate, coined the term “relocation bump” to describe how transitions—especially moving—can have a similar effect on our memory as adolescence. This research underscores the profound psychological impact transitions can have, fundamentally altering how we perceive our past.
The Three Stages of Transition
William Bridges, a former Literature professor turned transitions expert, identified three key stages in every major life change:
1. Ending: The old way of life comes to a close.
2. Neutral Zone: A period of adjustment where things feel uncertain or foggy.
3. New Beginning: A fresh start where new routines and identities emerge.
Interestingly, Bridges places the most emphasis on the ending phase, which is often the most difficult. During this stage, it’s not just about leaving a job or moving—it involves a deeper psychological process of letting go. We define ourselves through the constants in our lives—our jobs, homes, and relationships—so when those change, we can feel like we’ve lost a part of ourselves. This disidentification can leave us feeling disconnected and uncertain about the future.
Navigating the Neutral Zone
The neutral zone, that awkward in-between period, is often uncomfortable but crucial. It’s a time when your old identity has been left behind, but a new one hasn’t fully emerged. Historically, people undergoing significant transitions would retreat into solitude—whether a forest or desert—to allow their old selves to die and a new self to be born.
Understanding that this neutral phase is necessary can help alleviate some of the anxiety that comes with feeling lost or uncertain. Even though it’s uncomfortable, it’s a vital part of the process.
Transitions and Mental Health in College Students
This blog is especially timely for many younger people who are currently transitioning into college or a new school year. Studies have found that these transitions often coincide with increased rates of anxiety and depression. And it’s not hard to understand why. Starting college isn’t just an academic endeavor—it’s a personal one, filled with new routines, social landscapes, and the forging of new identities.
Practical Steps for Managing Transitions
Regardless of the transition you’re facing, here are some practical steps to help ease the accompanying anxiety:
1. Prepare in Advance: Whether you’re starting college or a new job, preparation is key. Make sure you have all necessary materials and a clear schedule to make the transition as smooth as possible.
2. Lean on Your Support System: Utilize your existing social network to help manage stress and anxiety. Talking with friends or joining online communities of people going through similar transitions can offer valuable support.
3. Practice Self-Care: Engaging in activities that bring you joy, like exercise, journaling, or creative hobbies, can be a powerful reminder of your own resilience. These activities aren’t just luxuries—they’re essential for maintaining your mental, emotional, and physical health during times of change.
4. Seek Professional Support if Needed: If you find that a transition is severely impacting your mental health, it’s important to reach out for professional help. Therapy can provide you with additional tools and support as you navigate through difficult times.
Conclusion: Embrace the Change
Transitions, though challenging, are inevitable. Instead of resisting them, learning to embrace the changes in your life can foster personal growth. Remember, it’s okay to feel lost in the process—many people do. But with preparation, self-care, and support, you can navigate life’s transitions without losing sight of your mental health.
If you’re currently undergoing a transition, or you see one on the horizon, know that you’re not alone—and that seeking help is always an option.