Life Transitions: 8 Tips for Navigating Change with Grace and Resilience

What Is a Life Transition?

Life transitions are moments of change that invite us to pause and reflect on who we are and who we want to become. While transitions can happen at any stage of life, they often feel particularly intense during midlife, retirement, or other pivotal periods. It’s normal to feel uncertain, anxious, or even sad during these times—these emotions are part of what it means to be human.

Examples of Life Transitions:

• Getting married

• Pregnancy or becoming a parent

• Divorce or separation

• Leaving home or moving to a new place

• Empty nest syndrome

• Career change or job loss

• Health challenges or serious illness

• Significant loss (person, pet, or anything important)

• Retirement

Why Do Transitions Feel Overwhelming?

Change can feel like stepping into the unknown. Our minds naturally crave predictability, so when the familiar shifts, we may feel anxious, vulnerable, or even mourn the life we once had. Sometimes this stress can show up as trouble sleeping, changes in appetite, or even feelings of depression or anxiety. When it becomes too much to handle on your own, it may even meet the criteria for an adjustment disorder, which is a normal response to major life changes (O'Donnell et al., 2019).

Finding the Silver Lining

Though change can be challenging, it also carries opportunities for growth. Research shows that successfully navigating transitions can strengthen resilience, boost confidence, and increase emotional awareness (Peng et al., 2025). You may discover new skills, uncover what truly matters to you, or develop a deeper sense of self. Even transitions we didn’t choose can bring unexpected benefits.

Coping with Change: Evidence-Based Strategies

Here are ways to care for yourself and navigate life’s transitions with compassion and clarity:

1. Acknowledge Your Emotions: Allow yourself to feel whatever arises—fear, sadness, excitement, or relief. Naming your emotions validates them and begins the healing process.

2. Reach Out for Support: Lean on friends, family, or support groups. Sharing your experience reminds you that you are not alone.

3. Practice Self-Compassion: Be gentle with yourself. Adjusting to change takes time, and it’s okay to stumble along the way.

4. Take Care of Your Body: Sleep, nutrition, and movement all influence your emotional well-being. A healthy body supports a resilient mind.

5. Use Active Coping Strategies: Problem-solving, goal-setting, or positive reframing can help you feel more in control of your new circumstances (Sundqvist et al., 2024).

6. Reflect on Your Values: Clarifying what matters most to you can guide your decisions and help you move forward with intention.

7. Build New Routines: Small, consistent habits create stability amidst uncertainty.

8. Allow Yourself Time: Life transitions are a journey. Celebrate small wins and notice how you grow along the way.

When to Seek Professional Help

If the stress of change feels unmanageable, or if you notice persistent sadness, anxiety, or thoughts of self-harm, reach out for professional support immediately. Therapists can provide a safe space to explore your emotions, develop coping strategies, and navigate life’s transitions with guidance and care (Novaković et al., 2025).

At Summit Family Therapy, we honor the courage it takes to face life’s transitions. You do not have to navigate these changes alone. Together, we can explore your feelings, clarify your goals, and help you move forward with hope and confidence.

Sources

1. O'Donnell, M. L., et al. (2019). Adjustment Disorder: Current Developments and Future Directions. International Review of Psychiatry.

2. Novaković, I. Z., et al. (2025). Mental health during and after the COVID-19 pandemic. Psychiatry and Clinical Neurosciences.

3. Peng, M., et al. (2025). Relationships between emotional intelligence, mental resilience, and adjustment disorder in newly licensed registered nurses. Journal of Advanced Nursing.

4. Sundqvist, A. J. E., et al. (2024). The influence of educational transitions on loneliness and mental health among emerging adults. Journal of Youth and Adolescence.

5. Parola, A., et al. (2025). Resources and personal adjustment for career transitions in adolescents. Journal of Vocational Behavior.

Integrating Nutrition and Lifestyle for Mental Health: A 2025 Update

Mental health disorders such as depression, anxiety, bipolar disorder, and ADHD are prevalent, affecting millions globally. Recent research underscores the significant role of nutrition and lifestyle interventions in managing these conditions, offering complementary approaches to traditional pharmaceutical treatments.

🌱 Nutritional Psychiatry: A Growing Field

Nutritional psychiatry examines how dietary patterns and nutrients influence mental health. Studies indicate that dietary interventions can alleviate symptoms of depression and anxiety. For instance, a meta-analysis revealed that dietary interventions significantly reduced depressive symptoms compared to control conditions.

Furthermore, a comprehensive review highlighted the potential of specific nutrients, such as omega-3 fatty acids and B vitamins, in managing mood disorders.

🥗 The Mediterranean Diet: A Protective Pattern

The Mediterranean diet, rich in fruits, vegetables, whole grains, healthy fats, and lean proteins, has been associated with improved mental health outcomes. Adherence to this diet correlates with lower levels of depression and anxiety.

Conversely, high consumption of ultra-processed foods has been linked to increased risk of mental health issues, emphasizing the importance of dietary choices in mental well-being.

🍬 Sugar and Addiction: Implications for Mental Health

Excessive sugar intake can impact brain chemistry, potentially leading to addictive behaviors. Research suggests that sugar consumption activates dopamine and opioid pathways in the brain, similar to addictive substances.

Additionally, low dopamine levels associated with sugar withdrawal may contribute to cravings and continued consumption, highlighting the need for mindful dietary habits.

💤 Sleep: A Cornerstone of Mental Health

Quality sleep is crucial for mental health. Studies indicate that sleep disturbances are bidirectionally related to mood disorders, with poor sleep contributing to and resulting from conditions like depression and anxiety.

Implementing good sleep hygiene practices—such as maintaining a consistent sleep schedule, creating a restful environment, and limiting screen time before bed—can improve sleep quality and, by extension, mental health.

🏃‍♀️ Exercise: Enhancing Mood and Cognitive Function

Regular physical activity has been shown to elevate serotonin levels and regulate stress hormones, contributing to improved mood and cognitive function. Engaging in enjoyable activities, setting achievable goals, and exercising with a partner can enhance adherence and overall mental health benefits.

🧠 Integrating Approaches for Optimal Mental Health

Combining nutritional interventions with lifestyle modifications can accelerate therapeutic outcomes. For example, a ketogenic diet has shown promise in helping stabilizing mood and cognitive function in individuals with bipolar disorder.

Collaborating with healthcare providers trained in nutritional and integrative interventions can help individuals identify essential nutrients, develop personalized dietary strategies, and incorporate lifestyle changes to support mental health.

If you are interested in taking the next step in your mental and physical health, I have training in nutritional and integrative interventions. Give our office a call at 309-713-1485 or email info@summitfamily.net. I look forward to finding solution together!

Sources:

1. Opie RS, O’Neil A, Itsiopoulos C, et al. The impact of whole-of-diet interventions on depression and anxiety: a systematic review of randomised controlled trials. Public Health Nutr. 2015;18(11):2074-2093. PMC6455094

2. Jacka FN, O’Neil A, Opie R, et al. A randomised controlled trial of dietary improvement for adults with major depression (the “SMILES” trial). BMC Med. 2017;15:23.

3. Harvard Health Publishing. Mediterranean diet may help ease depression. 2023.

4. Hall KD, et al. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metab. 2019;30(1):67-77.

5. Lenoir M, et al. Intense sweetness surpasses cocaine reward. PLoS One. 2007;2(7):e698.

6. Kessler RC, Bromet EJ. The epidemiology of depression across cultures. Annu Rev Public Health. 2013;34:119-138.

7. Stanford Medicine. Sleep and mental health: What the science says. 2025.

8. Verywell Mind. What is sleep hygiene? 2024.

9. News-Medical.net. UCLA Health launches study on ketogenic diet for bipolar disorder in youth. 2025.

10. The Guardian. Metabolism and diet linked to bipolar depression, scientists say. 2024.

Nutritional and Integrative Interventions

Nutritional and Integrative Interventions 

(Depression, Anxiety, Bipolar and ADHD)

How often do we read these mental health statistics and think that the only “cures” are pharmaceutical interventions?

• Anxiety disorders are most common mental illness in US affecting 40 million adults (ADAA)

• Depression affects 322 million adults worldwide

• 1 of every 6 adults will suffer depression in their lifetime

Nutritional psychology is an emerging field that outlines how nutrients can affect mood and behavior.  Many clients will see a reduction in symptoms when integrating non-pharmaceutical interventions to treat depression, anxiety, bipolar disorder and even ADHD.

It is possible to accelerate your therapeutic results by viewing the whole person:

1. Food: the good, the bad and the fake 

2. Stress: A holistic approach 

3. Exercise: Elevate serotonin and regulate stress hormones 

4. Sleep: The 4 habits critical to sleep

Research shows that Mediterranean lifestyle--diet, physical activity, and socializing helps improve mental health/depression.

• Sugar addiction--sugar as a substance releases opioids and dopamine which suggest an addictive potential

• Fake nutrition--alcohol, junk food, snacks, sugar, soft drinks, white foods

• Stress management--meditation, exercise, deep breathing, mindfulness, music, “ditch the screens”

• Exercise--pick activity you enjoy, find a buddy, set a goal, start out slow

• 4 Sleep habits--adults need 7-9 hours of sleep in a dark, cool room.  No caffeine after noon.  Avoid electronic devices one hour before bedtime.  Create a bedtime ritual.

“Let food be your medicine and medicine be your food.”---Hippocrates

S.A.D.--Standard American Diet is not recommended

• High--Meat at center of plate, processed foods and simple carbohydrates

• Low--healthy fats, fruits and vegetables

Healthy fats are important for brain health--avocado, coconut oil, EVOO, ghee

Proteins are important for brain health--fish, grass fed beef, eggs, nuts, seeds legumes

You can greatly increase your therapeutic results by addressing core physical and nutritional needs with a qualified counselor.  You will discover the nutrients most essential to healthy brain function, treating depression and anxiety, and learn simple strategies that can be integrated with pharmaceutical interventions.  

We have just scratched the surface here.  There is so much more research and information about nutrition and mental health available.  Professional counselors want to help you decipher and incorporate these practices into your life.

If you are interested in taking the next step in your mental and physical health, I have training in nutritional and integrative interventions. Give our office a call at 309-713-1485 or email info@summitfamily.net. I look forward to finding solution together!

We Are Growing! Meet Our New Counselors

We Are Growing! Meet Our New Counselors

2020 has been a very challenging year for the mental health of our community. Mental Health America reports that anxiety and depression rates have increased at an alarming pace, self harm and suicide are on the rise, people are struggling more with isolation and loneliness, and rates of anxiety, depression, and suicidal ideation are increasing for people of all races and ethnicities. Numbers demonstrate that from January through September, pandemic enduring youth ages 11-17 have been more likely than any other age group to report moderate to severe symptoms of anxiety and depression and have the highest rates of suicidal ideation, especially LGBTQ+ youth. The number of youth reaching out for help is also increasing. Black or African Americans report the highest average percent change over time for anxiety and depression, while Indigenous Americans have had the highest average percent change over time for suicidal ideation.

We are very excited to announce that two seasoned counselors have joined our practice! Our hope is that we are able to support even more people who are struggling during the pandemic through this expansion, especially youth, families, and adults.

Erica Ray, M.Ed., LCPC

Erica Ray, M.Ed., LCPC, earned her Master of Arts in Education, School Counseling, from The University of Akron. She brings to our practice her experience with counseling in a school setting, developing wilderness experiences for at risk youth, therapeutic boarding school programming, collaborating with the Department of Child and Family Services, and has training in Trauma Focused CBT. Her client areas of focus are school aged children, teens, and adults. She has full time hours available to see clients.

Jayshree Panchal, MA, LCPC

Jayshree Panchal, MA, LCPC, graduated from Bradley University with a Master of Arts in Human Development Counseling. She brings many years of experience counseling adolescents, college students, and adults. She uses trauma informed approaches to treat grief and loss, improve relationships, assist with college preparation, and enhance career development.  She has practiced in many settings, including schools, career centers, hospital units, and community mental health. She is practicing with us part time on evenings and weekends.

Please join us in celebrating this milestone for our practice. We know it is harder right now to find a counselor who is taking new clients because of the pandemic increasing the demand for services. If you are interested in scheduling a counseling session for yourself or your child, give us a call today at 309-713-1485 or email info@summitfamily.net.

Coping with COVID 19: Is My Current Sadness Really Grief?

Are you having trouble identifying your feelings during the COVID 19 pandemic?  You might be experiencing grief.  In a recent Harvard Business Review, foremost expert on grief and author David Kessler, states there is a 6th stage of grief.  Kessler co-wrote with Elisabeth Kubler-Ross about the 5 stages of grief—denial, anger, bargaining, depression and acceptance.  In Kessler’s new book, Finding Meaning: The Sixth Stage of Grief, he says that after acceptance stage there can be meaning.  He is also the founder of www.grief.com.

Kessler states that:

We are feeling a number of different griefs, it feels like the world has changed and it has.  We are hoping it’s only temporary but it doesn’t feel that way.  There’s a loss of normalcy; fear of economic toll; and the loss of connection.  We are not used to this kind of collective grief in the air.

We may also be feeling anticipatory grief because the future is uncertain.  Typically, this happens with an impending death or receiving a dire diagnosis. Anticipatory grief is confusing. We know there’s potential for bad things to happen. We sense a loss of safety, but we can’t see it.  We no longer feel safe. 

It’s important to understand that there isn’t a map for grief or for the grieving. People manage their grief in different ways and in unpredictable timelines.  I won’t get the virus—denial. I have to miss my activities and stay home—anger. If I social distance for two weeks, I’ll be fine—bargaining. Will this ever end? —sadness. Ok, I have to figure this out—acceptance.  We find power in acceptance. 

Unhealthy anticipatory grief is really anxiety about the unknown.  We imagine future worst-case scenarios. We don’t want to dismiss this anxiety.  The goal needs to be finding balance in the things you are thinking. Not everyone who gets sick, will die. By staying in the moment, being mindful, you can calm yourself.  Name five objects in the room. Breathe. I’m okay. 

Let go of what you can’t control.  Be compassionate. Be patient.  People aren’t their “normal selves right now.” The most troubling part of this pandemic is the open-endedness of the situation. This is temporary even though it feels like forever. 

Kessler identifies the sixth stage as finding meaning after acceptance.  We want/need to find meaning in suffering.  This might look different to different individuals, groups, and societies depending on their circumstances and experiences.

Take time to feel your emotions, name them and allow them to move through you. Leave the “would of, could of, should of” out of your feelings.

Most of us tend to identify grief in relation to a death. Grief can also be experienced from any loss —loss of relationship, loss of job/career, loss of home, loss of financial security, loss of a pet, and loss of a dream.

If you or someone you know is struggling with grief, it’s important to seek out professional help with a qualified therapist. What has been your hardest loss to cope with?

Resources

1. Berinato, S. (2020, March 23). That discomfort you’re feeling is grief.  Harvard Business Review. https://hbr.org/2020/03/that-discomfort-youre-feeling-is-grief