Coping with Change During Spring

As you dust off your winter boots, just as the trees welcome new blossoms, you may also begin to welcome spring which offers new possibilities. As we enter into spring the possibility to explore, go outdoors, or try something new may be on the horizon. Change can feel exciting, but it can sometimes feel challenging. Springtime can be associated with major life transitions as it is the season in which many major life transitions occur, such as marriages and graduations. Approximately 15% of service members and their families will begin relocation in the spring, though many service members will also begin receiving Permanent Change of Station (PCS) orders by spring.1  These changes can trigger agitation, anxiety, and even depressive feelings because managing change can be difficult.2  However, there are many ways that we can prepare for these changes, such as practicing mindfulness to help us cope and adapt to new changes and new possibilities in our lives.

Coping with Change

One may find initial resistance to changes, then acceptance and emerging problem-solving skills to adapt to changes. Coping is a way that one can deal with and attempt to overcome challenges in stressful situations. In general, finding a healthy routine that includes a good diet, routine exercise, and good sleep hygiene as well as maintaining manageable goals can be helpful during times of change.

Managing internal thoughts and being aware of behaviors and mind-body connections can also be useful in managing difficulties around change. Some tips for improving calmness can include using positive reframing, breathing exercises, slowing down, and increasing one’s support network.

Positive Reframing

This happens by thinking about a negative or difficult situation in a more positive light. Possibly consider what can be learned through challenges. Or think about what other possible benefits could exist that had not been considered at the surface. Sometimes, it helps to think about what someone else might think about the situation in order to consider alternative interpretations of the situation. This cognitive behavioral technique can help you re-orient your mind to see possibilities and other solutions which in turn could help you make new choices that make you feel more positive.3

Breathing Exercises

Using diaphragmatic breathing can help you to calm your nerves and help your body regulate. When your body experiences stress, it activates the fight-flight-freeze stress response. This tells your sympathetic nervous system to prepare and sends oxygen to your arms and legs to manage stress and lessens oxygen to the prefrontal cortex where we make decisions. This can leave one feeling overwhelmed and make it difficult to think. Deep breathing can help relax and activate the parasympathetic nervous system which tells the brain to calm down your sympathetic nervous system.4  

A simple exercise of box breathing can help reduce stress and help calm the mind through visualization. Sitting comfortably in a chair with your feet grounded on the floor begin by breathing out slowly and visualize a box as you do this activity. 

1. Inhale through your nose for four counts, paying close attention to how your lungs and stomach fill with air.

2. Hold your breath for four counts.

3. Exhale for four counts.

4. Hold for four counts. 

Practice Slowing Down and Being Present

Practice slowing down and connecting to the present time and surroundings to relieve anxiety. Try using the 54321 grounding technique noticing 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste around you. This can help you unwind, get connected to what is around you, and de-stress when your mind is racing. Practice connecting to your five senses as you step outdoors. Pay attention to all that is around you through what you see, hear, smell, taste, and touch. This can help you stay present and help you build new memories and connections without having you think too far ahead.

Ask for Help

This may be the time to go to your network of supports through family, friends, or local community resources. Connecting to others can help normalize the experience and help improve connectedness during a difficult time. Therapy may also help provide professional supportive guidance. Therapy can work to help provide short or long-term confidential support that can allow you to process concerns at your own pace and directly practice skills to help improve coping skills. 

Military service members and families face many transitions and it is important to know that no one has to go through these changes alone. 

Adaptable Human Solutions (AHS) is with you wherever you are, offering confidential and compassionate support for individuals, couples, and families to offer support in stress and anxiety management, relationship and family issues, military and expat life challenges, trauma recovery and more. Services are offered in English and Korean, off-post or online. Tricare, FSBP (AFSPA), CIGNA, and other insurances are accepted. 

For more information, please feel free to connect with us.

AHS Phone  +82-2-749-7915

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Sources

[1] Alwine, R. March 21, 2022. Breaking Down the PCS Cycle. https://www.pcsgrades.com/cms/blog/cycles-military-pcs/

[2] Spring Season and Mental Health. May 5, 2021. https://www.charliehealth.com/post/spring-season-and-mental-health

[3] Griffin, K. C. Stress and Development Lab, Positive Reframing and Examining the Evidence. https://sdlab.fas.harvard.edu/cognitive-reappraisal/positive-reframing-and-examining-evidence

[4] University of Toledo University Counseling Center, Deep Breathing and Relaxation. https://www.utoledo.edu/studentaffairs/counseling/anxietytoolbox/breathingandrelaxation.html

*The appearance of U.S. Department of Defense (DoD) visual information does not imply or constitute DoD endorsement.