4 Critical Tips to Deal with Change & Adversity
Everyone experiences change and adversity at some point in their lives. These events can be difficult to manage, and often we are not prepared for them. It is important to deal with change as it will eventually happen. If you have the inability to adjust to change, you might experience more stress than necessary when changes come your way. The good news is that there are ways of dealing with change and overcoming adversity no matter how challenging they may seem. Read along to learn four tips to help you win even when you feel otherwise
Build a Support Network
If you are going through change or experiencing a period of adversity, it is important to have people you can talk to. Whether it is a friend, family member, or professional counselor, having someone to talk to is incredibly helpful. This person can help you work through the emotions you are experiencing, while also giving you some space so that you are not worrying about everyone else all the time. Having a network of people to talk to is invaluable during tough times. Sometimes, however, it is also important to take time for yourself. This does not mean that you need to go on a “holiday” or “get away” from the world; instead, you can take time for yourself to decompress in silence and let go of some of the stress you are feeling.
Practice Gratitude to find Purpose in Change
When change occurs in someone’s life, it can be hard to find anything positive in it, even when we know the change is for the best. If you are feeling extremely stressed over adversity or change, doing activities that make you feel good can help you relax & give you a moment to breathe. The easiest way to stay positive and show gratitude is to do it in your everyday life. Acknowledge the little positive things, when you are grocery shopping, when you are doing the dishes when you are walking your dog, and when you are talking to friends and family, keep in mind that you are grateful for what you have. Positivity makes progress happen faster, so it is important to train your brain to find something positive in the situation. If you can find something positive to take away from the change, you are less likely to be as stressed about it. There are many ways that you can find purpose in the change. A few conversation starters with self you can use when trying to find the positive are below. Whether you use the conversation starters below or not, just remember there is always a purpose behind the changes we grow through in life.
The good thing about this change is…
This change has been hard to accept but so far, I have learned…
Now that I have made it through this change, I can teach others…
Empower yourself by Reflecting on your Resilience
Empowerment is defined as the process of becoming stronger and more confident, especially in controlling one's life and claiming one's rights. It is important to be your own cheerleader, especially in the face of adversity & change. As you encounter situations requiring you to adjust to change, you should be silently hyping yourself up about how you can adapt and evolve. Now let us define resilience, the capacity to recover quickly from difficulties, and toughness. If you’re like most people I’m sure you can count on one or both hands, many times when you had a setback and recovered quickly. Here are some examples from the first two years of life; you couldn’t hold a bottle on your own but you learned & you couldn’t crawl or walk but regardless of how many times you fell you got up and did it eventually. With that said, you can overcome any scenario placed in front of you, it just takes focus and logic. It is extremely important to keep a list of the top 3-5 toughest situations you encountered in life. Then under each situation list how you overcame it, and how it made you stronger or smarter. Keep that paper with you as a reminder or make a note of it on your phone. The point is, never let change or adversity make you feel like you can’t deal with it because you have dealt with worse before and come out stronger.
Try CBT Techniques
Cognitive behavioral techniques are amazing tools to help anyone deal with change and adversity. Two tools we recommend are Journaling & using the “Solved” technique. Writing in a journal is an excellent way to document your feelings and ideas. This can be used to recognize, illustrate, and analyze emotions, ideas, circumstances, and reactions. Having a place to investigate and contemplate can lead to tremendous understanding. This method is used to show the customer how to resolve issues. Even though there are numerous versions of this approach (and plenty of other terms for it), structured issue resolution is a significant ability for customers to learn. The acronym SOLVED provides the customer with a tangible, memorable way of working through the problem-solving steps.
Bottomline
There will be times in your life when change occurs, and there will be times when you experience adversity. It is important to be prepared for both and to be able to deal with them effectively. It can be helpful to stay flexible and open to new activities, ideas, and people. Having a cheerful outlook will help you to see the good in any situation. It is important to stay informed and educated on any changes that may impact you. Remember you control your narrative, and it is your right to make informed decisions when it comes down to your life.
