By Dr. Katie Eastman and Elizabeth Hamilton-Guarino
Change is often described as a force that sweeps through our lives like a tidal wave—powerful, overwhelming, and, at times, disorienting. Whether it’s the end of a chapter, the beginning of a new one, or an unexpected life event, change has a way of leaving us feeling untethered and uncertain. But here’s an empowering truth: navigating change doesn’t require grand gestures or instant solutions.
Sometimes, the most transformative results come from the smallest steps. In this blog, we’re sharing practical tools from our books, The Change Guidebook and Percolate: Let Your Best Self Filter Through, that can help you manage the emotional overwhelm of change and take intentional steps forward.
Why Change Can Feel Overwhelming
When change enters our lives, it disrupts the familiar rhythms we rely on for comfort and stability. Our brains, wired to seek safety in routines, often interpret change as a threat, triggering emotions like fear, grief, and anxiety. These feelings, though natural, can make us feel stuck in an endless cycle of “what-ifs” and “if-onlys.”
The good news is that these emotions are not barriers—they’re signals. Recognizing and addressing them with simple, actionable tools can turn fear and uncertainty into clarity and growth.
Tools to Navigate Change
1. Ground Yourself in the Present Moment
Change can pull your thoughts in multiple directions—reliving the past or worrying about the future. Grounding techniques are essential for bringing your focus back to the here and now.
Try This: The 5-4-3-2-1 Grounding Technique
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This exercise activates your senses, anchoring you to the present and easing anxious thoughts.
2. Build a Coping Toolbox
Having a personalized toolkit of comforting activities and items can help you manage stress during periods of change.
What to Include:
A favorite photo or keepsake
A playlist of calming music
A journal and pen for reflection
Breathing exercises or a meditation app
A list of go-to self-care activities
How to Use It: When emotions start to feel overwhelming, turn to your toolbox for quick relief and reconnection to yourself.
3. Journal Your Way to Clarity
Journaling is a simple yet powerful way to process your emotions, untangle your thoughts, and gain perspective.
Prompts to Get Started:
What emotions am I feeling right now?
What is one small step I can take toward my goals today?
What’s something positive I’ve experienced recently, even amidst change?
Journaling doesn’t have to be perfect. The act of writing—even in fragments—can bring unexpected insights and emotional release.
4. Create a Daily Anchor
Amidst the chaos of change, having one steady ritual or habit can restore a sense of control and stability.
Examples of Anchors:
A gratitude journal entry each morning
A 10-minute evening meditation
A daily walk outdoors
Anchors remind us that even when life feels uncertain, we can create moments of predictability and peace.
5. Practice Self-Compassion
Change often stirs self-doubt, but it’s crucial to treat yourself with kindness during this time.
How to Practice:
Speak to yourself with the same encouragement you’d offer a friend.
Affirm your effort with phrases like, “I’m doing the best I can.”
Give yourself permission to rest, reflect, and recharge.
Self-compassion isn’t a luxury—it’s a necessity for growth.
The Path to Transformation
The journey through change is rarely a straight line. It’s full of twists, turns, and moments of self-discovery. What matters most is not how quickly you navigate it, but how intentionally you approach it. Small steps like grounding yourself, journaling, and leaning on your coping toolbox can lead to meaningful breakthroughs.
And remember, you don’t have to go through it alone. Whether it’s leaning on a friend, reaching out to a coach, or joining a supportive community, seeking help is a strength, not a weakness.
About the Authors
Dr. Katie Eastman is a licensed psychotherapist, grief coach, and the author of Uplifting: Inspiring Stories of Loss, Change, and Growth. With over 30 years of experience, she specializes in guiding individuals through life’s most challenging transitions, helping them uncover resilience and purpose.
Elizabeth Hamilton-Guarino is the founder of The Best Ever You Network and the author of The Change Guidebook: How to Align Your Heart, Truths, and Energy to Find Success in All Areas of Your Life. As a master life coach and leadership expert, she inspires individuals and organizations to embrace meaningful change with confidence and clarity.
Together, Katie and Elizabeth are committed to helping people navigate change with practical tools and heartfelt support. Their co-authored book, Percolate: Let Your Best Self Filter Through, offers a fresh approach to personal growth, inspiring readers to brew the best version of themselves.
Comentários