Practical Ways to Manage Anxiety During Life’s Biggest Transitions, with Sean Leonard, NP

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Major life transitions — whether exciting or daunting — often bring heightened stress and anxiety. From starting a new job to moving to a new city, these changes can disrupt a person’s sense of stability. In an interview with The Educated Patient, Sean Leonard, NP, a nurse practitioner at Healthy Life Recovery, explains why transitions trigger anxiety, how to recognize when stress becomes overwhelming and practical strategies to regain control. He shares expert insights on mindfulness, self-care and mental health resources to help individuals navigate uncertain times with resilience.

Why do big life changes — like a new job, moving or shifts in leadership — cause so much anxiety?

Sean Leonard, NP: Any major life transitions can interrupt or disrupt a person’s ability for stability and sense of security. A person’s brain is usually wired to seek patterns of familiarity. Any disruption in these patterns — positive or negative — will cause an imbalance in emotions. Fear of the unknown or self-doubt will often result in anxiety. The result can activate a person’s stress reaction that leads to release of additional hormones, which can heighten feelings of unease.

How can people recognize when their anxiety is beyond normal adjustment and may require additional support?

SL: Stress is a normal response, but with any heightened anxiety comes an issue with a person’s ability to manage activities of daily living. Increased concerns arise if there is persistent worry or intrusive thoughts that don’t go away or if a patient reports any physical symptoms like headaches or chronic fatigue. Difficulty sleeping or frequent nightmares can produce a sense of being overwhelmed, hopeless or unable to cope.

Can you tell me a bit about mindfulness as a tool for managing stress and how patients can incorporate it into their daily routine?

SL: Coping skills are extremely beneficial in breaking the cycle of anxiety. Mindfulness is one of the tools used in dialectical behavior therapy (DBT) to redirect thoughts to the here and now. Some examples of mindfulness center around deep breathing exercises, journaling and guided imagery.

What are some simple self-care practices that can make a big difference during times of transition?

SL: The first focus is on maintaining small daily rituals that can create a sense of stability. Secondly, making sleep a major priority is crucial, as sleep deprivation causes increases in anxiety and mood fluctuations. Lastly, exercise — whether it’s yoga or strength training — helps to regulate stress hormones and balances mood.

How can therapy, support groups or other mental health resources help individuals navigate uncertainty?

SL: Therapy is a major cornerstone in developing healthy coping skills. Cognitive behavioral therapy (CBT) or DBT are extremely helpful tools that guide in reframing negative thoughts. Support groups provide a safe environment for sharing personal experiences and establishing a sense of reassurance. Psychiatric support, if needed, will also include some form of medication management for treating anxiety that is overwhelming.

What are some practical steps someone can take today to start feeling more in control of their emotions during a major life transition?

SL:

• Implementing grounding techniques, such as the 5-4-3-2-1 technique, is easy and very effective.
• Journaling emotions and fears often provides a sense of clarity.
• Breaking down big tasks into smaller, more manageable ones will reduce anxiety.
• Reducing information overload establishes a sense of reassurance in stressful times.
• Providing yourself the ability for self-compassion. It’s OK to feel the way you feel during uncertain times.

Is there anything else you would like our audience to know?

SL: In life there will be challenges that will cause uncertainty and anxiety. These are the times that will enable a sense of growth and self-discovery. Anxiety, although a normal response to change, can often lead to a reduced sense of stability if managed poorly. By limiting anxiety with the right tools and support, anxiety doesn’t have to control you when navigating uncertainty.