Navigating change and overwhelm: finding your footing when life shifts

Change is a natural part of life, but that doesn’t mean it always feels easy. Even when change is something you’ve chosen or looked forward to – a new job, a move, a relationship, a child leaving home – it can still stir up anxiety, self-doubt, and a sense of being completely overwhelmed.  You might notice yourself thinking, “I should be coping better than this,” or “Everyone else seems to manage, why can’t I?” If that feels familiar, you’re not alone.  In this blog, I’ll explore why change can feel so destabilising, how overwhelm shows up, and some gentle ways therapy can support you to find your balance again.

Why change feels so hard (even when it’s “good”)

Our brains like the familiar. Routines, roles and relationships give us a sense of safety, control and predictability. When something shifts – even for the better – it can feel as though the ground underneath you has moved unpredictably.

With change, you might experience:

• Loss/grief of the old “normal” – even if you didn’t love it, it was known.

• Competing feelings – excitement and fear, hope and grief, all at once.

• Pressure to adjust quickly – from yourself, others, or the wider world.

Sometimes we expect ourselves to “get on with it” without acknowledging what we’re actually losing or how much energy it takes to adapt. Therapy offers a space where all of that can be noticed, named, and honoured.

How overwhelm can show up

Overwhelm doesn’t always look like tears or panic. It can be subtle, creeping in around the edges of daily life. You might notice:

• Constant tiredness even when you’re getting enough sleep.

• Irritability or feeling on edge, snapping at people you care about.

• Difficulty concentrating or making decisions, even small ones.

• Wanting to withdraw from friends, family, or things you usually enjoy.

• Physical symptoms such as headaches, muscle tension, a tight chest or unsettled stomach.

You may find yourself thinking, “I just need to push through,” but your mind and body are signalling that they’re at capacity. Listening to those signals can be a powerful first step towards caring for yourself differently.

Giving yourself permission to feel what you feel

One of the kindest things you can do during times of change is to allow your feelings to be there, rather than judging or dismissing them.

You might be:

• Grieving the version of life you’re leaving behind.

• Angry that this change wasn’t your choice.

• Anxious about whether you’ll cope or “get it right”.

• Numb, unsure what you feel at all.

There is no “right” way to respond to change. Therapy can provide a non-judgemental space to explore all of this at your own pace, without being told to “look on the bright side” or “be grateful”.

Small anchors when everything feels uncertain

When life feels unsettled, tiny, doable steps can make a big difference. You might like to experiment with:

• Simple routines – one or two small things you do each day (a morning cup of tea, a short walk, writing a few lines in a journal) to give a sense of continuity.

• Checking in with your body – noticing, “What am I feeling right now? Where do I feel it?” Without trying to change it, just acknowledging what’s there.

• Creating pockets of rest – a few minutes where you aren’t “doing” or solving anything, just breathing, listening to music, or being outside.

• Limiting the “shoulds” – gently questioning expectations you’ve taken on from others: “Is this actually what I need, or what I think I’m supposed to do?”

These small anchors don’t remove the change, but they can help you feel more grounded as you move through it.

How therapy can support you through change

You don’t have to navigate all of this on your own. In therapy, we might:

• Explore your story – how past experiences influence the way you meet change now.

• Name the losses that may be hidden beneath the surface: roles, identities, routines, relationships.

• Slow things down so you can untangle your thoughts and feelings, rather than trying to carry them all at once.

• Identify what supports you – people, practices, boundaries – and gently build more of that into your life.

• Develop coping strategies for moments of overwhelm, tailored to you and your nervous system.

Therapy isn’t about forcing you to “be positive” or rushing you to accept what’s happening. It’s about walking alongside you as you make sense of this season, at a pace that feels manageable.

Re-finding your balance

Change will always be part of life, but feeling overwhelmed by it doesn’t have to be where you stay. With the right support, it is possible to:

• Feel clearer about what you want and need.

• Be kinder to yourself when things feel wobbly.

• Build a life that feels more aligned with who you are now, not just who you used to be.

If you’re feeling anxious, burnt out, or disconnected as you navigate a transition, you’re not failing – you’re human.

If you’d like a calm, compassionate space to explore what’s going on for you and find your way forward, you’re welcome to get in touch. Together, we can work towards a steadier, more grounded version of you in the midst of change.