Finding Steady Ground: Navigating Life Transitions with Empathy and Support
Life transitions are not just the big moments
Thank you, Yael Gonzalez on Unsplash
When we think of life transitions, we usually picture ‘the big ones’—career changes, adding to our families, ending a relationship, losing a loved one, moving cross-country. But transitions also happen in much smaller moments—like noticing your priorities have shifted, choosing to say no when you usually say yes, or realizing you're no longer trying to please everyone.
And small changes can also stir up big feelings. But too often we minimize what we’re going through. We might say to ourselves, “I should be able to handle this” or “What’s the big deal? Why am I bothered by this?”
But change—in any form or ‘size’—challenges our nervous systems, our habits, and our identities. That’s why it’s worth pausing to name it and meet it with empathy.
And maybe we don’t have to assign a size to the change at all—maybe it’s enough to notice this is a transition and let that be reason enough to pay attention.
Change doesn’t have to be devastating to be hard
Social and cultural messages have conditioned us to believe we’re only allowed to struggle if something clearly bad has happened. However, even desired or planned transitions—starting a new job, entering a relationship, adopting a puppy, or moving to a new city—can come with anxiety, grief, or disorientation.
Because (and this is a condition of being human) your nervous system has no clue whether the change is “good” or “bad”—it only knows something is different. And different can feel unsafe.
So if you’ve been feeling unsettled, irritable, or not yourself during a time of change, know that your feelings are valid. You are not overreacting—you’re adapting.
What happens when we meet transitions with empathy?
In bringing empathy (for ourselves or others) to change, we slow down enough to witness what’s really going on. Instead of pretending everything’s fine or ‘pushing through’, we create space to ask
What do I need in this moment?
What’s feeling tender, confusing, or unfinished?
Where might I be holding onto something that no longer serves me?
Empathy is not pity or overindulgence. Empathy is a quiet presence. Empathy is a willingness to stay connected to yourself even when things feel unsteady. It’s the practice of saying, “Of course this feels hard. Let’s be with that.”
An invitation for gentleness in times of transition
Think: Remember that life transitions come in all sizes and shapes—and they all deserve care and attention.
Feel: Allow yourself to feel more connected to your own needs during times of change.
Do: Slow down. And reach for support if you need help navigating the changes.
created in Canva by JoEllen
When life begins to shift, it’s worth paying attention
If you're feeling unsettled, scattered, or unsure during a season of change, it doesn't mean you're failing—it means you're human. Life transitions—big-and-bold-and-visible or quiet-and-hard-to-name—can stir up hope, grief, relief, confusion, or a combination of feelings. You don’t have to pretend “it’s no big deal.” And you don’t have to have it all figured out.
Individual therapy offers a grounded, supportive space to slow down, explore what’s shifting, and reconnect with your sense of self. Together, we can untangle what’s changing, understand its meaning for you, and develop emotional resilience at your own pace. You don’t have to power through or minimize what you’re feeling. Therapy can help you meet this transition with clarity, self-compassion, and renewed confidence.
If you're looking for individual therapy in Minnesota or online, I’d be honored to explore with you. Reach out today to schedule a free consult or contact me to learn more about how therapy can support you through life transitions—no matter their shape or size.
