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Tips for Managing Anxiety During Life Transitions

Alexandra Green
Apr 6
2 min read

Updated: May 3

Life is full of transitions. Whether it’s starting a new job, moving to a new city, ending a

relationship, becoming a parent, or entering a new stage of life, change often brings uncertainty. This uncertainty can lead to anxiety, even when the change is positive.

At Green Therapy and Consultation, we specialize in helping individuals in Texas and Illinois navigate life transitions through online therapy. Here are some practical, therapist-backed

tips for managing anxiety during times of change.

1. Acknowledge the Change

The first step to managing anxiety is recognizing that a transition is happening. It’s normal to feel a wide range of emotions including excitement, sadness, and fear. Giving yourself permission to feel these emotions without judgment is a powerful way to reduce internal resistance.

2. Maintain a Routine

Transitions can disrupt our daily habits. Creating a simple routine—even if it’s just regular meals and a sleep schedule—can provide structure and a sense of control. Routines act as an anchor in uncertain times.

3. Practice Mindfulness and Grounding Techniques

Mindfulness exercises like deep breathing, meditation, and body scans can help regulate your nervous system. Try grounding yourself with the 5-4-3-2-1 technique:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

These practices help bring you back to the present moment when anxiety spirals.

4. Set Small, Realistic Goals

Break your transition into manageable steps. If you’ve started a new job, for example, aim to learn one new task per day or meet one new coworker per week. Celebrate each small win—they build momentum and reduce overwhelm.

5. Stay Connected

Anxiety often convinces us to isolate, but staying connected to others is crucial. Reach out to friends, join a support group, or consider talking to a mental health professional. Therapy provides a non-judgmental space to process your experience and receive guidance.

6. Reframe Negative Thoughts

Cognitive Behavioral Therapy (CBT) techniques can be helpful during transitions. If you find yourself stuck in "what if" thinking or catastrophizing, try to reframe the thought. Instead of "I won't be able to handle this," shift to, "This is challenging, but I have tools and support to cope."

7. Take Care of Your Body

Your mental health is deeply connected to your physical wellness. Eat nourishing meals, stay hydrated, move your body, and get adequate rest. Even small changes in your lifestyle can make a big impact on your ability to manage stress.

When to Seek Support

If anxiety is interfering with your ability to function, or if you feel stuck, online therapy can help. At Green Therapy and Consultation, we work with adults 18+ across Texas and Illinois to manage anxiety, build coping skills, and regain balance during life's transitions.

Ready to Take the Next Step?

Reach out today to schedule a virtual session with a licensed therapist. Email us at letstalk@greentherapyandconsultation.com or request an appointment.

Green Therapy and Consultation business card with contact information for Alexandra Green, licensed therapist in Texas and Illinois.

Strategies to Build Self Worth

Alexandra Green
Jan 25
4 min read

Updated: May 3

Research suggests that negative core beliefs about unworthiness or inadequacy often develop due to a combination of early life experiences, cognitive biases, and sociocultural influences. Here are some primary reasons why most people struggle with these beliefs:

1. Early Childhood Experiences

Attachment Styles: Insecure attachment (e.g., avoidant or anxious attachment) due to inconsistent, neglectful, or critical caregivers can lead to a deep-seated sense of unworthiness.
Parental Criticism or Neglect: Repeated messages from parents or authority figures that a child is "not good enough" can become internalized.
Comparison & Conditional Love: If love or validation was tied to achievements (e.g., only praised for success), individuals may develop a belief that their worth is contingent on performance.
Trauma & Adverse Childhood Experiences (ACEs): Abuse, neglect, bullying, or other childhood traumas can cement a belief that one is flawed or undeserving.

2. Evolutionary & Biological Factors

Negativity Bias: The brain is wired to prioritize negative experiences and self-perceptions as a survival mechanism, making negative core beliefs more likely to persist.
Social Belonging & Fear of Rejection: Evolutionarily, humans depended on social groups for survival. Fear of rejection or exclusion can reinforce beliefs of unworthiness to avoid behaviors that might lead to isolation.

3. Cognitive & Psychological Factors

Cognitive Distortions: Patterns of distorted thinking (e.g., overgeneralization, black-and-white thinking, or catastrophizing) reinforce negative self-perceptions.
Imposter Syndrome: Many people feel they don’t truly deserve their success, which perpetuates self-doubt and a sense of inadequacy.
Self-Verification Theory: People tend to seek information that confirms their existing beliefs, even negative ones, reinforcing feelings of unworthiness.

4. Cultural & Societal Influences

Perfectionism & Achievement Culture: Modern societies often emphasize success, productivity, and external validation, making people feel "not good enough" unless they meet high standards.
Social Media & Comparison: The curated nature of social media amplifies unrealistic comparisons, reinforcing feelings of inadequacy.
Systemic Oppression & Marginalization: Racism, sexism, ableism, and other systemic barriers can make individuals internalize messages of inferiority or unworthiness.

5. Interpersonal & Life Experiences

Rejection & Failure: Experiences of rejection (romantic, professional, social) can trigger or reinforce pre-existing core beliefs of inadequacy.
Toxic Relationships: Gaslighting, emotional abuse, or relationships with highly critical partners can further entrench negative self-views.
Chronic Stress & Burnout: Prolonged exposure to stress without validation or support can erode self-worth.

Overcoming feelings of inadequacy and low self-worth requires intentional effort, practice, and often a combination of cognitive restructuring, self-compassion, and behavior change. Here are the most effective ways, along with practical exercises:

1. Identify & Challenge Negative Core Beliefs

Why it works: Core beliefs operate automatically in the background. Identifying and disputing them weakens their influence.

Exercise: Thought Record (Cognitive Restructuring)

Write down a situation that triggered feelings of inadequacy.
Identify the automatic negative thought (e.g., “I’m not good enough”).
Challenge it: Ask, “Is this 100% true? What evidence supports or contradicts it?”
Reframe it: Replace with a balanced thought (e.g., “I may not be perfect, but I am learning and growing.”).

👉 Example: Instead of “I’ll never be successful,” reframe it to “I am capable of growth, and success looks different for everyone.”

2. Develop Self-Compassion

Why it works: Research (Dr. Kristin Neff) shows that self-compassion fosters resilience and reduces self-criticism.

Exercise: Self-Compassion Letter

Write a letter to yourself from the perspective of a kind friend or mentor.
Address your struggles with empathy and understanding.
Remind yourself of your strengths and progress.

👉 Example: Instead of saying, “I failed and that proves I’m not good enough,” write, “I tried something challenging, and failure is a part of growth. I deserve patience and kindness.”

3. Break the Comparison Cycle

Why it works: Social comparison fuels feelings of inadequacy, especially with social media.

Exercise: Reality Check & Gratitude List

When you catch yourself comparing, ask: “Am I seeing the full picture?”
Make a daily list of things you appreciate about yourself.
Limit social media exposure or curate your feed to include uplifting content.

👉 Example: Instead of “She’s so successful, and I’m behind,” shift to “I don’t know her full journey. I am making progress in my own way.”

4. Strengthen Self-Identity & Worth

Why it works: Focusing on intrinsic worth rather than external validation fosters lasting self-esteem.

Exercise: Strengths & Values Inventory

Write down 5 strengths and 5 personal values.
Reflect on how you’ve demonstrated these in real life.
Set small goals aligned with these values.

👉 Example: If kindness is a core value, acknowledge times you’ve shown kindness and commit to a small act of kindness daily.

5. Take Meaningful Action & Build Mastery

Why it works: Confidence comes from action, not just thought work. Engaging in activities that reinforce competence shifts self-perception.

Exercise: The Mastery Log

Each day, record one small thing you accomplished, even if it feels minor.
Reflect on how it demonstrates capability.

👉 Example: Instead of “I never finish anything,” write, “I completed a small task today, which proves I can follow through.”

6. Address Perfectionism & Set Realistic Standards

Why it works: Perfectionism fuels inadequacy by making self-worth contingent on flawless performance.

Exercise: The “Good Enough” Challenge

Identify an area where perfectionism holds you back.
Intentionally complete the task at 80% effort instead of 100%.
Reflect on how the outcome was still acceptable.

👉 Example: If you avoid posting creative work because it’s “not perfect,” post something unfinished and remind yourself that progress matters more than perfection.

7. Build a Supportive Inner & Outer Environment

Why it works: Surrounding yourself with affirming influences reinforces positive beliefs.

Exercise: Affirmation & Boundary Practice

Choose a daily affirmation (e.g., “I am enough as I am.”).
Set boundaries with people who reinforce negative self-perceptions.

👉 Example: If a friend or family member is overly critical, practice responding with, “I’m working on being kinder to myself, and I’d appreciate support instead of criticism.”

Local Community Resources

Alexandra Green
Aug 29, 2024
1 min read

Updated: May 3

NAMI SEA Center (713-970-4483) The Support Education & Advocacy (S.E.A) Center is a peer-run innovative warm line and Referral Service. The S.E.A. Center is open to any individual who has a mental illness or a brain disorder, as well as family members and close friends of those living with a mental illness. There is no cost or referral necessary to participate. The S.E.A center offers warm line services.