Looking after yourself during changes big and small
How to deal with change and uncertainty
Key points
- Change – whether it’s a new job, kids leaving home, or the seasons shifting – can sometimes make us feel stressed or uncertain
- However, these times are also a great opportunity to build new routines, habits, and behaviours that work better for you
- Seasonal changes, particularly summer to autumn can also sometimes cause a lower mood from the lack of sunlight
- There are various things you can do to take care of your wellbeing during times of change, and MyHeathCounts could help
Change is a normal part of life. And whether it’s a big one like starting a new job or smaller things like going from summer to autumn or your favourite restaurant updating their menu, sometimes we’re not equipped to cope with it.
Just as change is often a natural and expected in life, it’s just as normal to be worried about it. A shift in the season or your routine can affect your wellbeing, even in ways you may not notice.
So, here are some of the things you can look out for and ways to help yourself adapt during times of change and uncertainty.
Dealing with uncertainty
When a change is coming up like kids leaving home or a new career, there may be a range of things you’re not sure about. You’re exchanging the certainty of an everyday routine of maybe years for something new. Something you may not even know all the details of, like what happens when or how it’ll affect you.
It’s natural to be unsure or even stressed about this uncertainty. But a new routine can mean a chance to start creating better habits and behaviours. You can try and reframe your thinking to look at it as a chance to try something different. Your new routine could even work better for you.
Coping with change
It’s easy to focus on what you don’t know or can’t control when something’s changing. But when you focus on the things you can change instead, it can help you feel more in control and positive about what’s happening.
Think about it in the short-term, your day-to-day and what’s in your power to do now. It’s a great time to think about positive changes to your routine, like waking up 30 minutes earlier to exercise or meditate, walking or cycling to work instead of driving, joining a class or hobby in your new free time. You can also think about the things you can keep the same, like sticking to a 10pm bedtime or a shower in the morning.
Getting through the ‘winter blues’
As the seasons shift from summer to autumn to winter, you might find your mood shifting with it. Many people find these months harder on their wellbeing. In fact, about three people in every hundred experience significant winter depression in the UK Footnote [1]. It’s darker, colder, and the post-festive period can come with its own worries.
You may have heard it referred to as the ‘winter blues’. The lower amount of sunlight we get can lead to a drop in serotonin – also known as the ‘feel-good chemical’ – which could affect your mood, sleep, appetite, and overall wellbeing. And as it’s darker, your body might also increase melatonin, which is essentially your body’s bedtime reminder. That means you’ll be feeling more tired in these months too.
Put simply, the drop in sunlight could impact our internal clock and the chemicals in our brain that affect our mood.
You could find yourself with lower energy, spending more time cooped up indoors stressed about the weather, the financial impact of heating the house, or even visiting family. For some people it can even worsen into Seasonal Affective Disorder (SAD), a type of depression that comes and goes in a seasonal pattern often linked to the lack of sunlight in autumn and winter.
Making time for mindfulness
Self-care and mindfulness are great tools for looking after your wellbeing year-round, but they can also help you cope during times of change, uncertainty, and the darker months. The basics like eating well, getting enough rest and sleep, as well as exercise can be a good place to start.
Here are some other things that could help you cope with change:
- Getting outside for a walk – it can improve your mood, stress, and anxiety during times of change, and in the winter months it helps you get more time in the sunlight, which can also help
- Practising mindful breathing – this can help regulate your mood as well as calm you down in moments of stress, and it also helps ground you in the here-and-now when you’re worried about an uncertain future
- Talking to someone – reaching out to someone you trust, whether that’s a friend, family member or a support line, to talk through your worries about what’s changing can help you feel better
- Using a SAD lamp – these lights simulate sunlight, helping those who struggle through the darker months, particularly those with Seasonal Affective Disorder
MyHealthCounts
Our health insurance also comes with a range of wellbeing services that can help you take care of your everyday physical and mental health.
MyHealthCounts is our health and wellbeing service designed to help you take control of your health, which could help you adjust during times of change. It can give you personalised insights into your wellbeing. You can sync it with your fitness app to keep track of your activities, complete digital health assessments, as well as get advice from health professionals. And you get rewarded for all your efforts.
You’ll unlock wellbeing and achievement badges for keeping up health streaks, completing actions, and it could even save you money when you renew your insurance.
MyHealthCounts could help you focus on your wellbeing when things are changing, helping you step into your new routine with healthier habits and a happier outlook.
Find out more about MyHealthCounts.
Related articles
