5 Ways to Protect Your Mental Health During Change
We all face unpredictable moments in life. The moments that make us think, “Now what?”
When I was 35, I was ‘released from my contract without cause’ (AKA: let go in layoffs) from a TV News Anchor job I loved. When the young woman from HR handed me a box of things from my desk and walked me to the parking lot, I sat in my car, thinking… Now What?
‘THIS was not part of the plan. THIS can’t be happening. Why is THIS happening.’
You’ve probably had your own ‘THIS’ moments, no one gets a pass. We all have plot twist in life, and it is normal to struggle with change.
Today, 20+ years after sitting in that parking lot distraught, I’m now someone who’s career is speaking on resilience and I can tell you - change is not only inevitable, it’s one of the greatest training grounds for success.
That’s the good news. There are ways to strengthen our mental health in the face of uncertainty. Here are a few practical, science-backed steps you can take.
1. Embrace Routine Amid Change
When the world feels chaotic, a simple routine can be grounding. Studies show that even small, consistent habits reduce stress by giving our brains something predictable to hold onto. So, if you’re navigating change, anchor yourself in something steady: a morning walk, a cup of tea, or a few minutes of quiet reflection. This tiny piece of routine can feel like a solid ground beneath your feet.
2. Stay Connected
Humans are social creatures, and connection is a powerful mental health protector. Reach out to friends, family, or supportive colleagues, even if it’s just a quick check-in. Research shows that social interaction releases oxytocin, reducing stress levels and helping us feel more grounded. If you’ve hear me speak you know, “Don’t go it alone”. Find those who lift you up and remind you that you’re not navigating the journey solo.
3. Reframe Worry as Problem-Solving
Instead of letting worry take the reins, channel it into actionable steps. Robert Sapolsky’s ‘Why Zebras Don’t Get Ulcers’ highlights how worry without action increases stress, but if we turn worry into a plan, we shift from anxiety into control. Ask yourself, “What’s one thing I can do about this?” This reframes worry as problem-solving, helping you regain a sense of agency and focus.
4. Get Moving (Your Mind Will Thank You)
Physical activity is one of the best ways to protect your mental health. Studies from Harvard Medical School indicate that exercise not only reduces stress but can also combat anxiety and depression. You don’t have to hit the gym. Take a brisk walk, try a short yoga session, or even dance in your kitchen! (I am a professional kitchen dancer) Movement helps clear your mind and gives you a fresh perspective.
5. Practice Gratitude, Even in Tough Times
Gratitude doesn’t mean ignoring challenges; it means finding moments of light even when things feel dark. Research shows that practicing gratitude can increase optimism and reduce feelings of overwhelm. Do it right now, write down three things you’re grateful for. These tiny acknowledgments can shift your mindset, building resilience and helping you see beyond the immediate stress.
Living in this constantly changing world can be a lot. So remember, resilience isn’t about being immune to hardship; it’s about finding strength and giving yourself grace through it.
These simple yet powerful steps, can help you protect your mental health, stay resilient, and keep moving forward.
Stay authentic to who you are, stay grateful, and remember, you got this.