Using mindfulness to cope with change in 5 easy steps
An inevitable part of everyday life is change. Whether good or bad, change can be very stressful as we learn to adapt to each new situation.
This can be very debilitating, and can reach the point of phobia if it goes on for too long. The good news however, is that the human brain is a very capable machine, and can be programmed to not only accept, but feel good about change.
People that can cope with change are more open to new ideas, more valued in the workplace, seize more opportunities and are generally happier than those that avoid it. Follow my five tips to learn to cope with change.
1. Practise mindfulness meditation
Often we put worries and doubts at the back of our minds. This can be very unhealthy, making it harder to deal with changes when they arise, as the fears are never released. Notice thoughts and feelings as they happen. Experience how they make you feel, and let them go without judging them, or yourself. Meditating regularly will also help you to calm you mind and anchor yourself in the present moment. You can listen to my free 17-minute mindfulness meditation for relaxation below:
2. Take your time and accept the present moment
Try to accept the present moment without dwelling on the past, or worrying about the future. Be kind to yourself, and understand that learning to cope with change is not something that can be done suddenly. It is easier to deal with new situations gradually, so give yourself time to get used to new circumstances, and let yourself say goodbye to the old ones.
3. Write it down and observe your thoughts and feelings
Keeping a journal of your thoughts and feelings can be enormously helpful. Don’t be afraid to write down anything that comes to mind, even if it seems illogical or over-the-top. By learning to observe our thoughts and feelings in this way, you can begin to see them from a distance rather than getting caught up in them. This naturally reduces anxiety and stress as you learn to accept life in the present moment. You can also use this journal to set yourself goals to help you to make small changes to your life. When you achieve a goal, congratulate yourself, before making a new goal.
4. Adapt your thinking
Become someone that embraces change. If you act as if every change in your life is an exciting new opportunity, and try to seek out the positives in each scenario, you will soon become someone that can cope with life’s changes better, not only embracing them, but seeking them out.
5. Embrace changes
Learning to adapt to changes will help you deal with many of the stresses of the fast pace of modern life. Try this affirmation technique to help you de-stress.
- Begin to breathe slowly and deeply in through your nose and out through your mouth in a rhythmical breathing pattern.
- Close your eyes and focus on your breathing. Allow your mind to become clear. Take a few moments to get into a relaxed state.
- Affirm to yourself that you embrace change and that you accept new challenges as opportunities to learn. Repeat this affirmation a few times: “I embrace change easily”. Affirm it with real feeling and belief and repeat it over and over like a mantra. When you feel this new belief is part of you, slowly open your eyes and come back to full alertness. Practise this regularly if change stresses you.
Security is difficult to find in the modern world. But instead of worrying about all the negatives, it can be quite liberating to accept that the world you live in is insecure, and that change is the only certainty. Our world is changing faster than ever before.
In the last 100 years, life has changed more than at any other time in history, so naturally this fast-paced and changing world makes people feel insecure. But, if you learn to go with the flow of life and don’t buy into fear so easily, life becomes easier. When you accept the present moment and stay positive and creative, you will feel more personal security in spite of what is going on in the world.
P.S. My meditation and hypnotherapy recordings can help you prepare your mind for change. Mindfulness Meditation for Relaxation and Mindfulness Meditation for Releasing Anxiety are brand new titles. The App versions are coming soon!