Marissa Witter
Sep 2, 2025
Managing Stress and Anxiety During Major Life Changes
Life transitions can feel overwhelming. Whether you’re starting high school, graduating, considering a gap year, moving out for the first time, picking a college, or beginning your first full-time job, change can bring a mix of excitement and anxiety. You may feel like you should have it all figured out, but the truth is, no one has all the answers when stepping into something new.
As a therapist who works closely with teens and young adults, I’ve seen how common it is to feel stressed during these big shifts. These transitions represent more than just new responsibilities, they often involve taking on a new identity. Maybe you’re going from student to graduate, teen to adult, or dependent to independent. That uncertainty can stir up anxiety, even when the change is positive.
The good news is you don’t have to go through this alone. By understanding why these transitions feel stressful and learning healthy coping strategies, you can navigate change with more confidence and ease.
Why Life Transitions Feel So Overwhelming
Big changes often trigger stress because they force us into unfamiliar territory. Your routines, roles, and expectations shift all at once, which can leave you feeling unsteady. For many teens and young adults, these transitions also come with increased pressure, the belief that you should “have it all together” by now.
If you struggle with anxiety, this uncertainty can feel even heavier. But here’s an important reminder: every expert you admire was once a beginner. You’re not failing because you don’t have all the answers. You’re learning, growing, and adapting, and that takes time.
Coping Strategies to Manage Stress During Transitions
While every journey is unique, there are practical ways to handle the emotions that come with change:
1. Name What You’re Feeling
Whether it’s anxiety, sadness, excitement, or all of the above, putting your emotions into words can make them feel less overwhelming. Try journaling, talking with someone you trust, or working with a therapist to process your feelings.
2. Honor Your Past Chapter
Saying goodbye to a previous stage of life can be bittersweet. Find ways to celebrate what you’re leaving behind, create a memory collage, write a letter to your younger self, or spend time reflecting on meaningful experiences and relationships.
3. Focus on What You Can Control
When change feels chaotic, grounding yourself in what you can influence helps reduce anxiety. Make small, realistic goals for yourself and take things one step at a time.
4. Stay Connected
Transitions are easier when you have support. Lean on friends, family, or a peer group who uplift you. Isolation can intensify stress, so surrounding yourself with understanding people can make a big difference.
5. Seek Professional Support
Sometimes, talking with a therapist can help you make sense of your emotions and develop coping strategies. Therapy offers a safe space to process uncertainty, build confidence, and move forward with clarity.
You’re Not Expected to Have It All Figured Out
Change is a natural part of life, but that doesn’t mean it’s easy. Learning how to manage your emotions, set boundaries, and create supportive routines can make the transition smoother. You deserve compassion, patience, and understanding, from yourself most of all.
If you’re a teen or young adult navigating a big life transition and feeling stressed or anxious, you don’t have to do it alone. Together, we can work through these changes and help you feel more grounded and confident in this new chapter