Coping with Fall Transitions
/By Gina Rossetti, LCSW-C
As we enter this season of transitions, many of us will notice an increase in stress and feeling overstimulated. This month is full of new beginnings and change from kids returning to school to weather shifts, and everything can feel like an adjustment. With this in mind, I want to give you a few tips that can help with not only surviving this time, but actually enjoying it and thriving in the change.
First, I want to acknowledge the challenges many of us are facing at this moment in time. Oftentimes, anxiety arises when we perceive something as threatening, even when the worst case scenario is very unlikely or the threat is much less severe than our brain believes.
However, we are currently living in a time when many communities are under a very real attack. Basic human rights are being threatened and safety is truly at risk for many. Even for those of us with lots of privilege, there's a real impact to watching these things occur around us. The feelings of powerlessness, rage, exhaustion, numbness, and disconnection are all too common right now. Given this, our natural flexibility and capacity for accepting the unknown is limited for many people, making transitions, even those that are positive, feel overwhelming.
One seemingly simple strategy for managing these feelings is to name them. Although this might seem small, it makes a huge difference in allowing us to process and express the feelings and eventually move through them.
Another important strategy is making an effort to connect with our community and/or build community. Feeling connected is so important to our sense of safety, and it's a great way to increase our resources and supports.
And finally, here are 6 ways to settle your nervous system when you notice dysregulation occuring:
Take 3 deep breaths- This is an evidence based way to slow your heart down and allow your body to ground and be present.
Lean your back and body flat against the wall or floor- This activates the parasympathetic nervous system, which automatically calms your body down.
Move your body- This can include stretching, walking, or even jumping and shaking your limbs. Movement allows our body to catch up and connect to our feelings, so they don't become stagnant and difficult to manage.
Eat a sour candy or strong mint and/or breathe in a strong scent- Our sense of smell is connected to our limbic system, which is the part of our brain responsible for our emotions and memories. Smelling a strong scent like peppermint oil or a fresh citrus and eating something with a strong flavor, helps ground us so we can move through a stressful moment.
Do Less- Slowing down is an important way to reset and self care. Adding self care tasks can feel overwhelming, while giving yourself permission to say no and not take on additional tasks can feel more doable.
Talk to your therapist- Therapy is a great way to process stress and identify coping skills. Bottom up and body centered approaches can be especially helpful during these times of transition and change.
Remember, you're not alone in feeling this way, and our feelings don't last forever. This is a difficult moment for many of us, but in time and with support, we'll find ourselves settling into a new routine in no time!
