By Dr. Oksana Zhurbich, Clinical Psychologist, Kentucky Center for Anxiety & Related Disorders
Photos by Sarah Bartley ( SarahBartleyPhotos.com)
Fall is a reminder of nature’s cycle of change and renewal. Crisp air, vivid foliage, the smell of wood smoke and taste of pumpkin spice are all part of the autumnal charm. For many, this brings a sense of comfort and nostalgia. The warm color hues may elevate mood and provide a sense of connection to nature that may make individuals feel grounded and connected to the world around them. For others, the rhythm of schedule changes, kids going off to school, and the changes that our bodies undergo in preparation for shorter days and cooler weather may feel uncomfortable and may lead to uncertainty and anxiety about what these changes will bring.
The Stress of Change
Fall is often the beginning of new routines, such as eating and sleeping, the start of a new school year, pressures to meet new expectations, and the ramp-up to the holiday season. These changes can be stressful, especially to those who struggle with anxiety or those who have difficulty adapting to new schedules, situations, and people. Research tells us that when life changes happen, the brain automaticallysees change as a negative, which can impact decision making and increase feelings of anxiety and depression. Anxiety comes from uncertainty and many people feel that the less they know about a situation or the less predictable an event is, the higher the likelihood that something negative will happen. This “negativity bias” is a holdover from early human history that was necessary for survival. Humans who focused on danger were more likely to survive and reproduce (and pass on the negativity bias to future generations). However, this negativity bias no longer works in our favor and we have to intentionally counteract it. Fortunately, there are many science-backed strategies to use during these times of change!
Strategies to Maintain Mental Health
Reframe the thought. Research shows that if we think about stress as a positive (for example, think of it as something exciting), we perform better and feel better about the outcomes. Several studies have shown that individuals who viewed karaoke singing, public speaking, and math performance as exciting opportunities instead of viewing them as stressful opportunities felt more confident and competent during the experience! Reframing helps move from a mindset of defeat or despair (“Change is scary, what if everything goes wrong?”) to one of possibility and empowerment (“Change can bring new opportunities and I can approach it with curiosity andopenness”). With practice, it becomes easier to identify and shift negative thoughts.
Activate strengths. Look back in order to move forward. Identify what has worked for you in the past when you faced change and put those unique skills and qualities into play. Common strategies that have been shown to be helpful are acceptance, humor, and ability to reframe situations. Conversely, self-blame, venting, behavioral disengagement, and self-distraction are strategies that research has shown to lead to poorer mental health.
Revisit your comfort zone. Returning to what is familiar can be reassuring, relaxing, and comforting. This could be a favorite TV show or book, a gym workout or yoga practice, a favorite seasonal recipe, or a comforting morning or evening routine. These small, familiar moments can provide stability and support through times of change. To augment these moments, a simple practice of mindfulness such as present moment awareness or a deep breath can help the body and brain come back to the present moment.
Lean into your support network. Research repeatedly shows that social connections are the most powerful drivers of happiness throughout our lives. When you are struggling with uncertainty and the stress of life transitions, drawing on social connections is one of the most helpful things you can do. Humans are wired for connection! Leaning on your support network can provide strength and stability when things seem shaky. Additionally, it is likely that our friends and family may be experiencing some form of change as well. Supporting each other and finding the way through together can help strengthen relationships, bring stability, and create positive memories during these times.
Seek Help. If you or your child/teen have been feeling anxious or depressed navigating the changes during this time of year, it may be time to seek help. KYCARDS can offer rapid relief and lifelong change through evidence-based cognitive behavioral therapy. It is never too early or too late to seek help!
If you or someone you know is experiencing a mental health crisis, help can be reached 24 hours a day, 7 days a week at the988 Suicide & Crisis Lifeline. Dial or text 988 from a smartphone or call 911.
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