Life Transitions

How They Show Up and How to Get Support

Life transitions are part of being human. Some are expected, like graduating, changing careers, getting married, or becoming a parent. Others are unexpected, like a breakup, job loss, a health diagnosis, or the end of a friendship. Even positive changes; like moving to a new city or retiring, can bring unexpected emotional waves.

But no matter the details, life transitions mark a shift in identity, routine, or roles and they often bring up feelings we didn’t anticipate.

If you’re going through a big change right now and it feels harder than you thought it would, you’re not doing anything wrong. You’re simply human. And you’re not alone.

What Is a Life Transition?

A life transition is any period of significant change where one chapter ends and another begins. It often involves a loss of stability or predictability; even when the change is something you chose or looked forward to.

These moments can leave us feeling unmoored. Suddenly, you’re not sure who you are, what’s next, or how to cope with all the emotions that rise to the surface. And if you’ve experienced relational trauma, anxiety, or depression, transitions can stir up those old wounds in powerful ways.

How Life Transitions Show Up Emotionally

Life transitions don’t just happen on the outside; they often shake things up inside, too. Here are some common ways they might show up:

Increased anxiety: Change can trigger uncertainty, which often activates anxiety. You may feel on edge, overwhelmed, or stuck in “what if” thinking.
Low mood or depression: It’s common to feel sad, numb, or disoriented during a big transition. Even when you’re moving toward something good, there’s still grief in letting go of what was.
Loss of identity: You might find yourself asking, Who am I now? This is especially true after transitions involving roles (like parenthood, retirement, or divorce).
Relational triggers: If you’ve experienced relational trauma, changes can surface fears of abandonment, rejection, or not being supported. You might feel more sensitive, isolated, or unsure about where you belong.
Exhaustion and decision fatigue: Transition periods often demand a lot; emotionally, mentally, and physically. It’s normal to feel drained.

All of this is part of the transition process. You’re not “too emotional” or “not handling it well”, you’re adjusting, grieving, and evolving all at once.

Why Life Transitions Can Be Especially Hard If You’ve Experienced Trauma

If your early life involved emotional neglect, abandonment, or relational trauma, change might feel especially destabilising. As children, we rely on stability and secure relationships to build a sense of safety. If that foundation wasn’t there, transitions in adulthood can feel unsafe, even when nothing “bad” is happening.

This can also explain why seemingly small changes; like moving homes or ending a friendship, might hit harder than expected. You’re not overreacting; you’re reacting from a nervous system shaped by past experiences. The good news? With the right support, these patterns can shift.

Getting Support During a Life Transition

You don’t have to navigate a life transition alone. In fact, getting support can make the process feel lighter, clearer, and more manageable.

Therapy – A therapist can help you process the emotions that come up during a transition; especially if it’s triggering anxiety, depression, or past trauma. Therapy offers a safe space to explore your identity, grief, fears, and hopes without judgment.

If relational trauma is part of your history, working with a trauma-informed therapist can be particularly healing. They can help you build internal safety, set boundaries, and reconnect with your own strength during uncertain times.
Community and connection – Change can be isolating, but connection is grounding. Reach out to trusted friends, support groups, or communities (in-person or online) where you can share what you’re going through. Hearing others say “me too” can be a powerful antidote to loneliness.
Self-are and nervous system regulations – During a transition, your body and mind are doing a lot of adjusting. Practices like mindfulness, deep breathing, grounding exercises, and rest can help regulate your nervous system and reduce overwhelm.
Journalling or creative expression – Writing, painting, or even voice notes can be great ways to process your experience. Sometimes, naming what you’re feeling helps you move through it.
Finally, Normalise the messy middle – Transitions often come with a period of “not this, not yet that.” You may feel lost in the in-between. Try to trust that this phase is part of the process, and it doesn’t mean you’re failing. It means you’re growing.

You’re Allowed to Ask for Help

There’s no “right” way to move through a life transition. It’s okay to have mixed emotions. It’s okay to feel scared, hopeful, tired, excited, and everything in between.

Whether you’re navigating a breakup, career change, loss, new beginning, or any other shift; please know that needing support doesn’t make you weak. It makes you wise.

You deserve care, clarity, and compassion as you move forward. And no matter how uncertain it feels right now, this moment is not the end of your story. It’s a turning point.

Get In Touch With Us

If you’re ready to begin your healing journey, we’re here to support you with compassionate, trauma-competent therapy in Birmingham or online. Reach out today to connect and take your first step toward improving your life satisfaction.