Whether it's a new job opportunity, unexpected loss, or a lifestyle change, life transitions can be stressful and can come without warning. Studies have shown that unexpected, negative, and major life transitions can lead to increased stress, and symptoms of depression, anxiety, and grief [1, 3, 4].  

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In times of new and stressful changes, it can be hard to regroup and know how to navigate transitions in a healthy way. Below is a checklist to guide you through new life experiences!  

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Have you...

• Identified your support systems and connected with them? Navigating life transitions by yourself can add to stress and potentially isolate yourself. Identifying your support  system can be the first step towards reaching out for advice or help when you need it [1, 2, 3].

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• Reminded yourself of previous times when you’ve been able to cope with life transitions? This can help you change the thought of the transition from something new and scary to something new and intriguing. Reframing how you think about the situation can help when you can’t change the situation’s outcome [1].

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• Created a new routine that reflects your new responsibilities and activities? Creating a new routine for your new life can help you feel as if you have more control over your day-to-day activities. Try using a daily planner to get a head start on scheduling your days!

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• Thought about the benefits or new opportunities you have because of the new change? Listing the positives that come from the life transition can help reframe the transition into something that will help you in the long run. A study shows that when someone has greater optimism about a change, they are able to cope better when faced with new life events [2].

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• Reminded yourself of what you have control over? Abrupt life changes can make you feel as if you’ve lost control which can lead to spiraling. Try making a list of small things you have control over in your day-to-day routine. These can be as small as how you do your hair or what you do in your free time!  

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• Been compassionate and patient with yourself as you learn to navigate your new transition? Life transitions can lead to self-doubts that lower your confidence. Being compassionate and patient with yourself can help prevent negative self-talk and boost your confidence to navigate life changes.  

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Some transitions can feel harder than others– especially when they happen near each other [1]. Sources show that when someone has increased social support, they can navigate through life changes more easily and be more optimistic about their transition [2]. That being said, please do not hesitate to reach out to your support systems or a clinician if you find a new life transition challenging.

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References  

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Brammer, L.M. Coping with life transitions. Int J Adv Counselling 15, 239–253 (1992). https://doi.org/10.1007/BF02449903

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Brissette, I., Scheier, M. F., & Carver, C. S. (2002a). The role of optimism in social network development, coping, and psychological adjustment during a life transition. Journal of Personality and Social Psychology, 82(1), 102–111. https://doi.org/10.1037/0022-3514.82.1.102

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Fegert, J. M., Gottschalk, G., Schneider, R., Sitarski, E., Sounderajah, V., & Graham, G. (2025). Navigating life transitions and mental wellbeing in the digital age: A call for stakeholders to embrace innovation and collaboration. Child and Adolescent Psychiatry and Mental Health, 19(1). https://doi.org/10.1186/s13034-025-00932-2

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Moustafa, A. A., Crouse, J. J., Herzallah, M. M., Salama, M., Mohamed, W., Misiak, B., Frydecka, D., Al-Dosari, N. F., Megreya, A. M., & Mattock, K. (2019). Depression following major life transitions in women: A review and Theory. Psychological Reports, 123(5), 1501–1517. https://doi.org/10.1177/0033294119872209

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