Adjusting to Change
What are the common symptoms?
Adjusting to change refers to the process of adapting thoughts, emotions, and behaviours to cope with new circumstances, whether personal or professional. Change can be gradual or sudden, and while it often brings uncertainty, it also offers opportunities for growth.
- Persistent sadness or hopelessness
- Frequent crying or emotional outbursts
- Anxiety, nervousness, or constant worry
- Irritability or feeling overwhelmed
- Sleep disturbances (insomnia or poor sleep)
- Loss of appetite or overeating
- Difficulty concentrating or making decisions
- Social withdrawal or avoidance of responsibilities
Why do I feel like this?
Adjusting to change can feel overwhelming because it disrupts our sense of stability and predictability. Humans naturally seek comfort in routines, so when circumstances shift—whether at work, in relationships, or personally—it triggers uncertainty and stress. These feelings are normal and often stem from fear of the unknown, loss of control, and the effort required to adapt. Understanding why you feel this way is the first step towards managing it effectively. By recognising the emotional and psychological factors behind resistance to change, you can develop strategies to cope, build resilience, and turn challenges into opportunities for growth and learning.
Fear of the Unknown
Change introduces uncertainty, which can make you anxious about outcomes. When you don’t know what to expect, your mind fills gaps with worst-case scenarios. This fear is a natural defence mechanism, but reframing uncertainty as a chance to learn can reduce stress and build confidence.
Loss of Control
Adjusting to change often feels like losing control over your environment or decisions. Humans value autonomy, so sudden shifts can trigger frustration. Regaining control through small, actionable steps—like setting personal goals—helps restore balance and makes the transition feel less intimidating and more manageable.
Emotional Attachment to Routine
Routines provide comfort and predictability, so breaking them can feel like losing a safety net. This emotional attachment makes change harder. Acknowledge the value of old habits while gradually introducing new ones. This approach eases the transition and reduces resistance to unfamiliar situations.
Cognitive Overload
Change demands mental energy to learn new processes or adapt behaviours. This cognitive load can cause fatigue and stress. To cope, prioritise tasks, take breaks, and practise mindfulness. Managing mental resources effectively ensures you stay focused and positive during periods of adjustment.
How does therapy help?
Adjusting to change can be challenging, whether it involves personal transitions, workplace shifts, or unexpected life events. Therapy provides a supportive environment to explore emotions, develop coping strategies, and build resilience during these periods. By working with a therapist, individuals gain clarity, reduce stress, and learn practical tools to manage uncertainty. Therapy fosters self-awareness, helping people understand their reactions and adapt more effectively. It also encourages positive thinking and problem-solving, which are essential for navigating change. Ultimately, therapy empowers individuals to embrace new circumstances with confidence and maintain emotional well-being throughout the adjustment process.
Emotional Support
Therapy offers a safe space to express feelings, reducing isolation and anxiety. This emotional validation helps individuals feel understood and supported during uncertain times.
Stress Management
Therapists teach relaxation techniques and coping strategies to manage stress effectively, preventing burnout and promoting mental clarity when facing significant life changes.
Building Resilience
Therapy strengthens resilience by fostering adaptability and confidence, enabling individuals to recover quickly from setbacks and thrive in new environments.
Improved Self-Awareness
Through guided reflection, therapy enhances self-awareness, helping individuals recognise patterns, triggers, and strengths that influence their response to change.
Problem-Solving Skills
Therapists assist in developing practical problem-solving skills, empowering individuals to tackle challenges proactively and make informed decisions during transitions.
Positive Mindset
Therapy encourages optimism and reframing negative thoughts, promoting a constructive outlook that makes adjusting to change less overwhelming and more manageable.
What are the therapy options that Transformations Clinical Psychology can offer me?
Please contact us or follow this link if you would like to set up an assessment with a psychologist at Transformations Clinical Psychologist.
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FAQ
Q1. What happens in the first session? Do I need to prepare?
Your first appointment is 50–60 minutes. We’ll get to know you—what’s been hard, what you’d like to change, and what’s helped before. You’re welcome to bring notes or just come as you are; we’ll go at your pace. Please complete the online intake and consent forms beforehand. Sessions are available in person (Sydney) or via secure telehealth across Australia. We’ll finish with a clear plan and time for your questions. If you’re in immediate danger, call 000.
Q2. How do fees and Medicare/private insurance work? Do I need a GP referral?
You can book without a referral. If your GP provides a Mental Health Treatment Plan, you may be eligible for a Medicare rebate. We’ll check your eligibility and confirm your out-of-pocket cost before you commit. Private health (Extras) can’t be claimed with Medicare for the same session—please check your fund for coverage. If cost is a concern, let us know and we’ll talk through options.
Q3. Will my information be kept confidential?
Yes. Your sessions and records are kept private under strict legal and ethical standards. There are a few exceptions—if there’s a serious risk of harm, concerns about a child or vulnerable person, or a court order. If we ever need to share information, we’ll explain why, what will be shared, and involve you as much as possible.