Wellbeing
Tips for Dealing with Change
The transition to a new school year usually involves a period of rapid change. It is often a time of celebration and excitement, but it can also be worrying and stressful as students and families adapt to new expectations. There’s also been lots of change due to COVID-19 pandemic, which can be stressful or scary to deal with. Here are some things you can do to make coping a bit easier:
1. Think things through and ask, ‘What’s the worst that can happen?’
We're often scared of change because we’re afraid of the unknown. And a good way to deal with the unknown is to think things through carefully. Imagine all of the different possible outcomes, and then decide what would be your best- and worst-case scenarios. Write them down, if it helps. Another great strategy is to think about the last time you were faced with a big change and got through it okay. Sometimes it’s not as bad as it seems at first and may just take a little time to get used to.
2. Ask yourself how much you can control
When a big change occurs, it’s important to figure out how much control over the situation you really have. Understanding your role and how much you can change can help you put things in perspective.
3. Accept and reframe
If the unwanted change is beyond your control, try taking a reflective approach. Accepting that there are things beyond your control, and choosing to be comfortable with that fact, is likely to bring greater peace of mind than waging an unwinnable war. View change as an opportunity to learn and grow, rather than as a setback, even if you have to fake it til you make it!
4. Celebrate the positives
Even though it can be a tough ask, focusing on the positives can really help you manage change. While the positive aspects of a situation might not be obvious to begin with, it’s worth seeking them out – no matter how small they might be. For example, if you’ve moved recently, you might be away from your friends, but it's also a great way to learn how to be more independent. Try to make the best of the situation. You can still call and write to those friends, and plan to visit them!
5. Take action
If the unwanted change is within your control, take an active approach to dealing with it. Try some problem-solving techniques, or set some goals to proactively address any challenges. Focusing on the problem at hand, developing a plan of action, and asking for advice are useful active strategies.
6. Manage your stress
Improving your ability to handle stress will go a long way to helping you deal with change. Try practising mindfulness or meditation, or engaging in other relaxation techniques.
7. Seek support
It’s perfectly normal to feel overwhelmed if the change you’re facing is really big, or there’s too much change happening all at once. This is when it might be best to seek support. Consider asking friends or family for help or emotional support. Even a phone/video call or chatting online can help you feel connected to your loved ones.
Or you can look at some options for getting professional help.
Telephone and online support is a great way to access help for free. Some of these include:
• Kids Helpline (1800 55 1800) has 24/7 phone and online support for young people aged 5 to 25.
• Eheadspace has free online and phone support for young people aged 12 to 25.
• Parentline 13 22 89 offers counselling, information and support services for parents and carers.
• Speak to your GP or our school’s Wellbeing Team.
The above information has been sourced from ReachOut.com and is available at 7 tips for dealing with change | Coping | ReachOut Australia
Penny Hsiao
Health Promotion Nurse
