Coping with change

Key takeaways

Change to your work, home life or even the wider world is normal, but can also be a cause of anxiety.
Even positive change like moving to a new homeOpens in a new window, starting a familyOpens in a new window, graduating or starting a new jobOpens in a new window can trigger a stress response.
There are several tips and tricks you can use to help you cope with change, from changes to your routine to making the most of workplace benefitsOpens in a new window like therapy.

Avoidance coping

Also known as ‘escape coping’, people who fall into the avoidance category take deliberate action to avoid dealing with change. This could include:

Ignoring bills, letters, emails or phone calls
Cancelling plans or social interactions
Avoiding discussions or conversations that address the change or make you feel uncomfortable
Delaying the start of tasks or work
Avoiding physical sensations or touch

Avoidance coping has been linked to depression and anxiety. Shifting away from this mindset is a great starting point when it comes to dealing with change – and there’s more you can do to help manage change and uncertainty.

Control coping

Control or acceptance coping is a proactive way to deal with change. It involves taking practical steps to manage change, including:

Making to-do lists and action plans
Talking things through rationally with yourself and others
Getting organized
Finding support
Seeing change as an opportunity and not a threat

Tips for coping with change

Create a routine

Try to give yourself some positive structure each day. This could include starting your day with a morning routine that reduces stress.

It may include choosing your clothes the night before, having the coffee pot ready to go, or taking time to listen to your favourite music.

Positive things to include at any time of the day might include playing your favourite audiobook, journaling, meditation, exercise or catching up with friends or family.

Carve out down time

Adapting to change can take emotional, physical and mental energy. It’s easy to feel burned out quickly if you don’t take a break.

Make sure there’s down time in your routine, whether that’s time spent relaxing or doing an activity to help you unwind. This might include some gentle exercise or meditation, taking a bath, reading or spending time doing any other stress-relieving activity.

Reflect on what’s going right

When dealing with change – particularly the negative kind – it can be easy to dwell on what’s going wrong. Although it might be difficult, take some time to think of what’s going well or what you’re grateful for, like family, your health, your home or your job.

On particularly tough days, taking time to appreciate the little things like a great cup of coffee, a clear blue sky, or a favourite TV episode can add up over time.

Eat well

Change can result in stress, which can impair your immune system and leave you feeling run down and at heightened risk of getting sick.

You might find comfort foods like cookies or chips provide a quick mood boost. That’s because they do. They increase the brain’s levels of serotonin, the “happy chemical” that gets depleted during high periods of stress. While there’s nothing wrong with reaching for the snack cupboard every now and again, healthy eating will boost your immune system. Then, your mind and body become better equipped to handle change. Foods like avocados, bananas, fatty fish, dark leafy greens, oranges, nuts and drinking plenty of water can help.

What's next?

If you have workplace benefitsOpens in a new window, check what’s included in your plan to see if there’s any coverage that could help deal with stress brought about by change, like an Employee Assistance Program (EAP).
Remember to lean on family and friends for help and to talk about things like job loss, moving home, approaching retirement or other big life changes are impacting you.

This material is for information purposes only and shouldn’t be construed as providing legal or tax advice. Every effort has been made to ensure its accuracy, but errors and omissions are possible. All comments related to taxation are general in nature and are based on current Canadian tax legislation and interpretations for Canadian residents, which are subject to change. For individual circumstances, consult with your tax, legal or accounting professionals. This information is provided by The Canada Life Assurance Company and is current as of date of publication. 