Change and Transition: Understanding the Journey

Life is constantly changing. Whether changes are expected or come out of nowhere, chosen or imposed, each has the potential to shake us to our core. Change is unavoidable, and navigating the emotional and psychological processes that follow can be challenging.

You’ve likely found your way here because you’re going through some sort of transition—perhaps recovering from a painful breakup, coping with the absence of someone close, adjusting to a new job role, or facing an unexpected health diagnosis. Whatever your circumstances, know that you’re not alone. Change affects us all, and while each situation is unique, the journey through change often follows a familiar pattern. This post will help you understand the difference between change and transition and offer insights into the emotional phases of letting go and moving toward an uncertain future.

Change happens to everyone, but our experiences of it can vary greatly. Some changes are welcomed, like starting a dream job, while others can be difficult, such as the end of a relationship. Regardless of whether change is positive or negative, it often disrupts our sense of control, leaving us feeling unsteady.

An important distinction to remember is that change refers to the event itself, like moving to a new city or shifting roles at work, while transition involves the emotional and psychological adjustment to that change. Transition unfolds over time and encompasses a mix of emotions, including uncertainty, fear, hope, relief, and even grief. Recognising this distinction can foster self-compassion as you navigate your transition.

How Change and Transition Impact Us

Change and transition can influence multiple aspects of our lives, often in interconnected ways. Recognising these impacts can help us navigate the emotional landscape of our experiences more effectively. Here are some common areas affected:

Work: Changes can lead to shifts in focus, productivity, and job satisfaction. You might feel overwhelmed or disengaged, especially during the initial stages of transition.

Relationships: Transitions can reshape how we connect with others. You may feel isolated, supported, or even conflicted in your relationships with family, friends, and colleagues. Open communication during this time is crucial.

Self-Relationship: How you view and treat yourself during transitions can significantly influence your overall well-being. Cultivating self-compassion and recognising patterns of self-criticism is essential.

Emotional Well-being: Changes often stir a whirlwind of emotions—ranging from anxiety and fear to hope and excitement. Acknowledging and processing these feelings is vital for your emotional health.

Daily Routines: Changes can disrupt established routines, leading to feelings of chaos or uncertainty. Adjusting your daily habits to align with your new reality can foster a sense of stability.

By understanding how transitions might impact these different areas of your life, you can take proactive steps to address disruptions and facilitate a smoother adjustment process.

The Phases of Transition

William Bridges (2009) describes transitions in three phases: Endings, The Neutral Zone, and New Beginnings. William Bridges (2009) describes transitions in three phases: Endings, The Neutral Zone, and New Beginnings. I appreciate Bridges' perspective on transitions because it is straightforward yet aligns well with contemporary theories on grief. Here is a brief overview of these phases:

Endings: This phase marks the recognition that something is over. Even positive changes come with a sense of loss. Here, you might reflect on what is no longer part of your life, often experiencing emotions aligned with the Dual Process Model of Grief, oscillating between grief and acceptance of the new reality (Stroebe & Schut, 1999).

The Neutral Zone: Following endings, many experience uncertainty and discomfort. This “in-between” stage allows for growth as you adjust to the new environment. Drawing from Worden’s Tasks of Grief, this phase can involve emotional adjustments as you begin to figure out how to move forward (Worden, 2009).

New Beginnings: Finally, you reach a New Beginning, where you embrace the change with renewed purpose. This phase reflects the restoration of balance and a shift in attachment from the past to the future. In both the Dual Process Model of Grief and Worden’s Tasks of Grief, this phase represents the ability to find meaning in the loss and envision a future that is both hopeful and fulfilling (Stroebe & Schut, 1999; Worden, 2009). At this point, you can start to integrate your experiences and move forward with a renewed sense of self and purpose.

Navigating the landscape of change and transition can be a profound and often challenging journey. It’s perfectly natural to feel lost or uncomfortable during this process. By acknowledging the emotional phases of transition—Endings, The Neutral Zone, and New Beginnings—we can better understand and validate our experiences. Embracing these phases not only helps us process our feelings but also fosters self-compassion. It’s important to remember that you cannot speed through or bypass this journey. Allowing yourself to experience the full range of emotions can empower you to approach your transition with resilience and a deeper understanding of yourself, opening the door to new possibilities for growth and healing.

References

Bridges, W. (2009). Managing Transition: Making the Most of Change. Da Capo Lifelong Books.

Stroebe, M., & Schut, H. (1999). The Dual Process Model of Grieving: A Longitudinal Study. Death Studies, 23(3), 217-240.

Worden, J. W. (2009). Grief Counseling and Grief Therapy: A Handbook for the Mental Health Practitioner. Springer Publishing Company.