Navigating life’s upheavals can often feel like steering through a storm without a compass. This article unveils a trove of expert-backed strategies designed to bolster resilience and foster a sense of control during major life changes. Explore the synthesis of proven stress management techniques that promise to transform challenge into opportunity.

  • Envision Positive Outcomes
  • Practice Mindful Breathing
  • Offer Yourself Patience and Compassion
  • Reframe Mindset Through Reflective Journaling
  • Zoom Out for Perspective
  • Use Structured Worry Time
  • Feed and Refresh Body and Soul
  • Practice Mindfulness
  • Prioritize Connection with Others
  • Practice Gratitude
  • Maintain a Routine
  • Ground Yourself in Gratitude
  • Break Transitions into Manageable Tasks
  • Use Surfing to Channel Stress
  • Prioritize Self-Care
  • Use Timeboxing to Manage Stress
  • Engage in Physical Activity

Envision Positive Outcomes

Major life changes can be challenging and very stressful, even if it’s your choice and considered beneficial. The brain craves the known, so when there are major upsets in routine, stress typically goes up…UNLESS we know how to frame the situation so we sail through smoothly.

When a huge change is on the horizon, it’s critical to respond instead of react. Be mindful of your self-talk, which is often a big component of why things get stressful. A plan in hand to break things down into bite-size actions is helpful.

However, the most effective technique that I have used successfully (and trained my clients to utilize) is to bring to mind the positives about the change and envision a happy result.

Since the subconscious doesn’t know the difference between real and imagined, you will experience a shift if you use this fact in your favor. For instance, if you are moving, imagine you’re settled in the new home in your favorite chair; a warm fire is flickering, and you are enjoying a beautiful view of the mountains (or lake or sparkling lights of New York). You get the idea.

Or, if you’re changing jobs, envision yourself achieving an employee of the month award or the CEO shaking your hand and congratulating you on your outstanding work. Or, you’ve just been assigned a major project with a tight timeline. Envision everything going like clockwork and finishing on time, even ahead of time, with accolades from your boss. Whatever motivates you, rehearse a future scene of success, joy, or serenity that matches your desire and goals. The more real the experience feels and the more elevated your emotions, the more effective this technique is.

This practice can be done several times a day since it only takes a minute or two. Each time will release stress and deliver positive and “feel good” neurotransmitters, such as serotonin or dopamine, to offset the stress.

Remember, you can impact the experience regardless of what it is. It’s not the stress itself that’s the problem; it’s usually our thoughts about the circumstances.

Jennifer WilliamsJennifer Williams
Executive Coach & Eq Leadership Trainer, Heartmanity

Practice Mindful Breathing

Here’s an edited version of your answer for clarity, flow, and impact: One stress management technique I recommend for coping with major life changes, such as moving or changing jobs, is meditation. However, meditation doesn’t have to start with sitting cross-legged, closing your eyes, or chanting. In fact, you don’t even need to focus on the present moment—especially if the present moment is the very source of your stress!

The simplest way to begin is to focus on your breath. Stress often disrupts our breathing, leaving us feeling tense and overwhelmed. By taking slow, deep, and conscious breaths, you reclaim control and redirect your energy. Stress, like any creation of the mind, requires life energy to persist. Every deep breath you take pulls energy away from the stress and returns it to you, fueling calm and relaxation instead. Sometimes, I visualize this process as energy moving from a “pot of stress” to a “pot of calm.” This simple technique helps me feel grounded and centered during difficult transitions, allowing me to adapt with greater clarity and control.

Talwinder SidhuTalwinder Sidhu
Meditation Teacher, Meditation by Talwinder

Offer Yourself Patience and Compassion

One thing I would recommend to do while going through a big life transition is to have patience and compassion with yourself. New things take time to adjust to and to get comfortable with. Offering yourself patience and compassion as you navigate that will help make the transition less stressful. Also allowing space to grieve what you lost in this change is also important. Part of offering yourself compassion is not judging any emotion that comes up, not judging yourself for feeling a certain way about the change or how long it takes you to adjust. This technique has helped me tremendously because it has allowed me to normalize that change is hard and that it takes time to adjust. It helped me take any pressure or any unrealistic expectation off myself.

Beth GulottaBeth Gulotta
Psychotherapist, NYC Therapeutic Wellness

Reframe Mindset Through Reflective Journaling

One stress management technique I rely on during major life changes, like moving or starting a new job, is reframing my mindset through reflective journaling. I carve out time daily to write about what I’m experiencing, focusing on both the challenges and the opportunities. This helps me process emotions, reframe setbacks as growth opportunities, and identify practical next steps.

Additionally, I use guided self-coaching techniques to clarify my priorities, which ensures my energy is directed toward what matters most. This approach not only reduces overwhelm but also empowers me to feel more in control of the transition. It’s been particularly helpful when juggling multiple responsibilities, as it encourages me to stay grounded while still looking forward with optimism and purpose.

Kevin WatsonKevin Watson
Award Winning Personal and Professional Coach, My Own Coach Ltd

Zoom Out for Perspective

When dealing with the stress of a major life change, such as moving or changing jobs, one technique that has helped me is to zoom out. To apply a view from above and look at the situation in the context of the whole of life. You can zoom out as much as you want in time or place. The impact of this change has an immediate effect on your life, but haven’t you gone through other changes and managed? How will you look at this moment in a month or a year?

Once you understand how small even this change is, you can zoom back in and learn to focus on where your attention is required in the present. What is it that you are stressing about and can you do something about it? If you can do something about it, then do it. If not, then look for that part of life that does need your action. We worry less when we are busy doing what needs to be done, while our minds can make us suffer more than is needed.

Benny VonckenBenny Voncken
Stoic Life Coach, Motivational Speaker, Podcast Host, Via Stoica

Use Structured Worry Time

When dealing with major, important transitions, I use a very useful, structured “worry time” technique (mostly derived from CBT), combined with a few mindfulness-based stress reduction (MBSR) ideas/principles.

This essentially looks like designating a specific 15-minute period each day to actively address any transition-related concerns (e.g., listing specific job transition tasks, documenting uncertainties about the new role, or mapping out timeline dependencies), all the while consciously deferring and delaying worry thoughts outside this window. When they emerge outside of the window, I suggest clients tell their mind, “Thanks for the reminder. Not now though—we’ll address this during worry time at 6 p.m.!”

This strategy is quite effective because it uses a dual mechanism: on the one hand it provides a structured framework to address real, legitimate concerns whilst on the other, preventing stress from bleeding into other aspects of daily functioning. When you combine it with some focused breathing exercises, this technique helps maintain cognitive bandwidth for important decision-making during transitions.

I’ve found this to be quite useful during professional transitions, for instance with clients dealing with high-pressure, high-intensity work environments while thinking about changing roles or positions or preparing for an interview. In these situations there’s little in the way of “freeing” the mind, so maintaining clear judgment most of the time is quite crucial to maintain good performance and face the transition effectively. You can use the approach as part of a more general plan to deal with professional transitions (as well as other types of transitions). It’s quite effective as an immediate response to stress but also to build resilience for future challenges through improving metacognitive awareness, affect regulation, and a sense of agency over one’s internal states.

Raffaello AntoninoRaffaello Antonino
Counselling Psychologist & Clinical Director, Therapy Central LLP

Feed and Refresh Body and Soul

I have recently been doing something to both manage stress and increase productivity.

“What do I need to do to feed, refresh (clean), exercise, and focus body and soul throughout the day?” (Soul refers to mind, will, and emotions.)

E.g., in the morning I need to take a shower (clean body). Or during the workday after an intense client session, I stand up and move around, take deep breaths, and listen to an encouraging song. (Exercise body; feed body; refresh soul.)

I have recently started my own company which is an extremely stressful venture. The learning curve is steep. On top of that, I need to both create sessions and be focused during them. Plus, I do most sessions online. This can be extremely draining on both body and soul so I need to consciously care for them at the start of the day but also during the day. I also consider what I need to do at the end of the day to be able to have the kind and amount of sleep that I need.

I must consider what body and soul need and how to meet those needs each day which helps me to be more resilient, especially in stressful situations.

Jackie RulanderJackie Rulander
Personal Development Coach, Vetcraft Creative Studios

Practice Mindfulness

Self-care is very important. Mindfulness is a great tool to use when you are making a major life change. Mindfulness includes practicing meditation. This practice teaches you how to breathe properly. It teaches you to acknowledge what is occurring in your life and to accept the changes coming into your life. Mindfulness helps you focus on what is happening in your life so you can embrace the change. Mindfulness helps you accept change and not ignore it or deflect it. Mindfulness practice helps you to be grateful for all the positive things happening in your life. The glass is not half empty; it is always half full.

Beth SmithBeth Smith
Life Coach and Owner, Thriving With Resilience

Prioritize Connection with Others

Prioritizing connection with others, whether it’s leaning on friends, family or a community of support, is one of the stress management techniques that has helped me immensely during big life changes, like moving or changing jobs. Transitions can feel so overwhelming, pulling up doubt, uncertainty, and often, a sense of feeling alone. Having to share my experience with people who get it or have experienced similar challenges delivers not only perspective but emotional relief. I tell myself when communicating with others that I am not the only person going through change.

When I reach out to a supportive network I receive insights and advice that I may not have arrived at based on my ideas alone. Instead, friends and family often offer practical help, encouragement or just a sympathetic ear, which can be all that it takes to ground you a little. For example, in the midst of a recent move, talking with people who had gone through the same process guided me on planning and logistics. They offered tips I wouldn’t have considered, making the transition easier. Their reassurance also reminded me that the feelings of stress and adjustment are temporary.

Besides finding solace in close friends and family, a larger community has also been an immense source of comfort and strength. Be it joining a local group in a new neighborhood, or attending a professional networking event when starting a new job, even connecting with online communities, make us feel like we belong somewhere. For me, sharing stories, learning, and meeting new people helped with adapting to new environments and developing a support system in unfamiliar situations.

Using this technique has really helped me feel less lonely when going through big life changes. Knowing that others are present to provide support and understanding generates a safety net, lessening the severity of challenges. In addition, a supportive community fosters resilience through encouragement and assistance in orientation toward the positives: new opportunities, personal growth, etc.

Moreover, being a part of a community enables me to contribute and give back too, which makes it even better! In theory it makes sense: Helping others who are also transforming reminds me that I have something to contribute, even while I am thick in my own metamorphosis. This mutuality strengthens relationships and makes us feel empowered and purposeful.

So for anyone confronting big life changes, my advice is to actively look for connection.

Tzvi HeberTzvi Heber
CEO & Counselor, Ascendant New York

Practice Gratitude

Change can be challenging especially if it wasn’t wanted or unexpected. Our adaptability is dependent on how we manage our cortisol levels, having an open mindset, and setting realistic goals. We need to ultimately practice gratitude more as we cope with stress. Therefore, transitions will become less overwhelming and enable you to focus more on the things you enjoy. This technique can remind you that you are not alone and that you have been able to achieve other successes in your life. Coping with stress through practicing gratitude can rewire your brain, increase your neurotransmitter supply, and protect you from any negativity.

Christina Harrington-Stutzmann, LCSW-R, LMFT, LMHCChristina Harrington-Stutzmann, LCSW-R, LMFT, LMHC
Licensed Psychotherapist, Christina Harrington-Stutzmann

Maintain a Routine

Keeping a routine has been my greatest tool for managing stress during big changes in my life, whether it’s a move or a new job. Life transitions can be overwhelming, sending up a cyclone of uncertainty and new challenges that turn your grip on control upside down. Having that routine, and adhering to it, gives us a basis of stability and a sense of normalcy in a time when so much else feels uncertain.

After a move, for example, I prioritize reestablishing consistent daily habits as quickly as I can. These are small things, like getting up at the same time every day, making time to work out, carving out time to think quietly to yourself. These aren’t big but steady actions that help ground me and provide structure and purpose to my day. Even if I am in between unpacking boxes or starting in a new position at work, my repetitive routine calms my mind, reduces stress and helps me stay on task.

An important facet of this philosophy is addressing self-care in the routine. Exercise is good for me because it keeps me moving, gets out pent-up energy, and makes me feel better. For me, journaling or just sitting in silent reflection, helped to empty my feelings and turn my energy towards what matters most to me. Even a small morning routine, like making a cup of coffee and taking a few moments to plan the coming day, establishes a positive tone and gets me in a prepared mindset.

This practice has taught me to concentrate on what I have control over, as well. There are also many things that are out of your control during a transition, be it delays or uncertainty or even unexpected things. A routine gives me the illusion of control over my daily life, that I can still make meaningful progress toward stability and adaptation.

Also, having a routine helps me focus on the bigger picture. It’s natural to be scared of the size of a transition when everything feels chaotic. A secure routine keeps me focused on the next step rather than overwhelming anxiety, which enables me to be more productive.

Routines help ground me and restore balance. Make no mistake: major life changes demand a lot of energy and attention, and it’s easy to let personal needs slide in the process. This routine allows me to take care of myself and adjust to new circumstances with the time to focus on health, reflect, rest, and make the necessary changes to the systems around me.

Maddy NahigyanMaddy Nahigyan
Chief Operating Officer, Ocean Recovery

Ground Yourself in Gratitude

In the midst of a big change to my life, I ground myself every morning in five things I am grateful for. This has been life changing for keeping me grounded and learning how to cope and keep balance. Changes in life, like a new job or a move to a new place, often come with a lot of uncertainty and new worries. It’s easy to focus on the negatives or be concerned about the unknown. Being grateful is a stabilizing emotion that helps me move my attention away from the hardships of the present and moves me to see the good things in my life that surround me.

Every morning or evening, I spend a few moments to jot down three things I am grateful for. These can be something as simple as a loved one’s support, a small achievement that day, or even something as basic as a good meal or a moment of peace. The trick is to take a breath, think about the stuff that adds value and makes me smile, and do it, however little or much. Over the years, this practice has reframed stressful situations for me, making me more resilient as a change agent.

There is also a ripple effect created by gratitude. By paying more attention to what I’m grateful for, I’m reminded of the resources and support systems that are available to me. For instance, when transitioning jobs, recalling the support from advisors or peers from previous roles helped me feel that I was not alone navigating the change. I used to think of the excitement of a new beginning, and the possibilities instead of focusing on how challenging it would be to adjust to a new environment.

This practice has also kept me hopeful. When I do this regularly, I feel more motivated and invigorated to face the challenges of a life transition. Gratitude takes my mind from scarcity (what I lack) to abundance (what I have), and is a tool I use to remind myself of progress, to find hope. This positivity not just allows my smooth adaptation but also helps me in approaching problems with more creativity and a solution approach.

A further positive influence of gratitude during stressful transitions is the relationship it has with my relationships. By thanking people who help me, whether they are people who show me through a kind word, or through a note, or just sitting down with them, therefore knits things together and encourages each other. These close ties give you additional emotional stability and help to make the transition process feel less overwhelming.

Overall, gratitude even in changes, is used to help me through life.

Justin McLendonJustin McLendon
Lcmhc, Lcas & CEO, New Waters Recovery

Break Transitions into Manageable Tasks

The practice of breaking major transitions into smaller, more manageable tasks is a strategy I use to manage stress during major life transitions like moving or changing jobs. Big transitions often come with a never-ending list of things to do that can easily be overwhelming if approached all at once. Dividing these tasks into smaller and more specific goals gives me a sense of structure and control that calms me down and allows me to focus on what happens next.

If you’re moving, for example, rather than attempting to unpack all at once, begin with one room or one specific collection of items, like clothing or kitchen stuff. I set a timeline to accomplish these smaller tasks so that I can see tangible progress and build momentum along the way. Any small goal completed is one small victory, giving me the feeling that I am making progress at a time when it feels like I am not going anywhere at all, except surrounded by boxes and packing tape.

I apply the same approach when starting a new job. Instead of trying to learn everything I can about the role I was just hired for all at once, I set timelines for things that I know I need to master, like what my primary responsibilities will be in the first week or establishing rapport with key members of my team in the first month, or learning a new tool I will be using over some period of weeks. Breaking down the process into smaller milestones makes the overall transition easier and means I’m not paralyzed by the magnitude of the change.

This technique has been invaluable in decreasing stress since it redirects my attention from the paralyzing macro view to steps I can take in real-time. This enables me to celebrate progress on the journey, which not only lifts morale but fosters a positive feedback loop of motivation. Finishing one thing inspires me to tackle the next, creating a flow that allows me to acclimate to the shift sooner.

One of the advantages of this approach is its flexibility. Transitions in life rarely happen as planned, and we face unexpected challenges often in sequence. Since I am able to achieve smaller goals in the process, I do not feel like I am behind on prioritizing my tasks. This adaptation helps me stay strong and focused, even when things run differently than planned.

Setting small, manageable goals, after all, gives me a sense of control when life might seem chaotic or uncertain.

Tyler BowmanTyler Bowman
Founder & CEO, Brooks Healing Center

Use Surfing to Channel Stress

One stress management technique I use is surfing, which combines exercise, mindfulness, and artistry. The ocean itself has a calming effect, offering a sense of connection to something vast and enduring. Surfing transforms that connection into an active practice, requiring both physical effort and creative flow as you read the waves and adjust to their rhythm.

During major life changes, like moving or changing jobs, surfing helps me channel stress into something productive and meditative. It’s both a workout and a form of self-expression, providing a reset for my mind and body. This practice has helped me adapt to transitions by fostering clarity and reminding me to embrace the ebb and flow of life, much like the tides.

Nick EsquivelNick Esquivel
CEO, Globaltize

Prioritize Self-Care

I prioritize self-care during major life changes like moving or starting a new job, as I make a point of it as part of my stress management strategy. By grounding myself in simple yet effective habits, getting adequate sleep, eating well, and exercising, I lay the groundwork for the overall health of my mind and body. These simple practices are absolutely critical to me being resilient and getting through the transitions that invariably occur.

During times of stress, sleep is one of the most important parts of self-care. Big life changes can throw off your routine and create a lot of anxiety over getting a good night’s sleep. I try to keep a consistent sleeping schedule so my body gets the time to recover and recharge. Restful sleep supports focus, emotional equilibrium, and good decision-making during transitional periods.

Aside from sleeping, healthy meals are another vital part of my self-care system. When things are stressful, it’s easy to fall into the trap of eating quick, processed foods or of skipping meals entirely. But I make every effort to eat well, to nourish my body with whole foods that provide long-lasting energy. Healthy nutrition allows me to stay energized physically and mentally, which makes it easier for me to be productive and change according to the situation.

Remaining physically active is also a key part of my self-care. Physical exercise is one of the best medicines to promote a healthy body, as well as a strong tool to relieve stress. Whether it’s a walk outside, some yoga, or a more intense workout, physical movement helps me shake off my tension and uplift my spirit. Moving regularly helps keep my head clear and gives me a sense of accomplishment, which can be particularly challenging during transitional periods where uncertainty feels great.

In addition to these basics, self-care is also about being aware of when you need to step back and replenish emotionally. I allow myself to rest and do things that bring me joy like reading and listening to music during times of change. Such moments of rest are similar reminders to think about well-being even during my life’s biggest change and definitely not over something else like exercise.

I’ve found this emphasis on self-care has been life-changing when it comes to being gentler in times of transition. It is a buffer, it mitigates the effects of stress and strengthens my adaptability in dealing with challenges.

Ryan HetrickRyan Hetrick
CEO, Epiphany Wellness

Use Timeboxing to Manage Stress

When it comes to drastic life changes, I am a firm believer that “timeboxing” is an excellent way to approach stress management. Rather than letting transition anxiety consume moments, this method is about holding specific time blocks—be it 30-60 minutes—for exclusive focus on change-related thoughts and tasks.

I have found this method particularly effective because it allows for a healthy balance between recognizing the importance of the change and not letting it dominate daily life. Think of it as opening and closing a door—you’re not ignoring what’s behind it, but you’re choosing when to step through. This structured approach helps keep things in control during periods of uncertainty.

It allows you to maintain involvement with the change process while at the same time retaining your emotional health. By having boundaries over when you process the transition, it allows you to have some areas of your life that do not become unstable as a result of such changes.

Dr. Britt LindonDr. Britt Lindon
Ph.D. Clinical Psychologist, Sens Psychology

Engage in Physical Activity

Because I have some transitions happening in my life right now (like moving and getting a new job), physical activity is my best way of coping with stress. Exercising releases pent-up state stores in my body and acts as a natural mood-enhancer, so I can feel like I can bite off whatever the challenges of selling my house might be. Whether I was going for runs, doing some yoga or playing a sport, I always turned to activity during times of stress, so I was glad I was able to maintain that when I was in school.

Exercise is a great way for me to regulate both my mind and body. Running, for instance, gives me the ability to transfer nervous energy into something useful. The woven motion and heavy breathing of running helps me decompress and stay level, even when life is busy. Yoga is a combination of movement and mindfulness in a similar way. The emphasis on breathing and purposeful movement in yoga calms me down, alleviating feelings of anxiety and allowing me to keep perspective.

Playing sports, competitively or recreationally, adds a social component to my activity. Another reason why these team settings are mutually beneficial: interacting with others helps me feel connected, and provides a greater mental distraction from the stress of transitions. So through sharing teamwork and camaraderie, it breaks the monotony and brings emotional relief. It just reminds me of how little we are managing, balancing our lives despite noticing it.

Approaches such as starting a new job or acclimating to a new environment are times when exertion is a self-regulator for me, to remain interactive and enthusiastic. When the positive chemicals flow, it’s easier to tackle challenges with acceptance and enthusiasm. Regular activity also enhances the quality of my sleep, which is essential for my resilience and productivity throughout transitional times.

Staying active also adds structure and consistency, when everything else feels in flux. Exercise is my anchor in the day; it gives me a sense of agency and control when everything else in life is uncertain. Whether I have 30 minutes for a morning workout or join a weekly sports league, a regular schedule for physical activity creates a sense of stability that allows me to adjust to new situations more easily.

For me, through this technique, I have learned to prioritize self-care, no matter how busy or all over the place life may feel.

Becky BabbBecky Babb
CEO, The Last Resort