Transitions

Consider the following situations and what they have in common:

• Graduating from college
• Changing jobs
• Breaking up with a significant other
• Parents getting a divorce
• Starting a new semester
• Turning 21
• Deciding to return to college after years at home

Even though the above examples involve a wide range of circumstances, they all represent change. More specifically, they are examples of passing from one condition, stage, place, or activity to another. otherwise known as TRANSITIONS.

Transitions. No way to avoid them. In a way, transitions are synonymous with life. From the day you're born, you necessarily move from one phase, stage, or activity to another. For the infant, transitions seem to occur daily. The new parent will tell you that he/she no sooner gets used to one feeding or sleeping schedule, and then everything changes. A new phase; a new pattern of behaviors to adjust to. And if you've ever come face-to-face with a new parent, the signs of this major transition are all too evident: dark circles under the eyes, yawning at the most inappropriate times, irritability and fatigue, and an almost constant euphoric smile and sparkling wonderment in their eyes.

Luckily for most of us, changes and transitions become less dramatic and less frequent with age. Under most circumstances and for the majority of us, transitions are difficult. During a transition, (even one that involves going from a bad situation to a good one) you are moving from a state of relative equilibrium to a state of disequilibrium. Your physical and psychological beings are challenged by many demanding changes. In this sense, a transition period can be construed as one major stress reaction-bringing with it all the positive and not-so-positive reactions that stress brings on. (And as we'll see later, some of the best ways to cope with a transition are quite similar to effective stress management techniques.)

A number of things are happening psychologically during a transition. First, you are thrust into a new situation that can involve any number of the following: new stimuli, new relationships, new rules, new roles, new problems. Because many of these factors or events are unfamiliar to us, they bring with them unpredictability and ambiguity. Sometimes, we are excited and stimulated and challenged. Other times, we become anxious, selfdoubting, overwhelmed, and drained. Another important aspect of transitions is that they involve loss. In moving on to something new, you are necessarily saying goodbye to something old, something familiar, something comfortable on one level or another. Thus, even when the change is a positive one, we can feel sadness, discomfort, and confusion. Lastly, transitions almost always bring with them a decline in performance. Remember, the transition is a time of high stress, new roles and expectations, mixed feelings, and ambiguity. For most of us, there is an adjustment period which brings with it a decline in performance professionally or academically, interpersonally, and intrapsychically (i.e., within ourselves). If we don't cope effectively in these circumstances, our poor performance can become an additional stressor, making the transition even more difficult to manage.

Transitions come in all shapes and sizes, and the nature of the transition can affect how we react. For example, a transition that you control yourself (e.g., deciding to change your major because you are more interested in psychology than RTVF) is usually easier to adjust to that a transition that is forced upon you (e.g., needing to change your major because RTVF is longer being offered) . Usually, transitions that involve positive change (e.g., getting married) are easier to adapt to than those that are negative (getting divorced). The timing of a transition can also play a role--for example, too many changes at once can often lead to problems in adjusting.

Perhaps the most important aspect in adjusting to transitions, however, is YOU. Your attitudes and coping resources can help you (or hurt) during times of change. A few guidelines and suggestions appear below:

• As stated earlier, transitions are times of stress. Therefore, positive stress management techniques are some of your best allies including adequate sleep, exercise, and nutrition; practicing relaxation strategies; implementing constructive, positive thinking; assertiveness; and making use of social support networks.
  
  
• Have realistic expectations. Transitions are times when our performance zig-zags. Give yourself room to make mistakes and don't expect your performance to be up to your usual standards.
  
  
• Transitions are times of mixed feelings. Expect that you will feel bad from time to time--even when the transition is one that you elected and is largely positive.
  
  
• Inform yourself. The more information you have about your new situation and yourself, the better. Ask questions. Read. Use the expertise of those around you. Some of the ambiguity and unpredictability inherent in the transition situation can be alleviated by getting information.
  
  
• Reach out to others. When going through a transition, you can often feel alienated and alone. Using you support network (especially those who have been through it themselves) can give you encouragement, relief, and confidence and help you feel less alone.
  
  
• Be patient. Most transition periods feel awkward and uncomfortable at first. This is not necessarily a sign that you are doing something wrong. It takes time to adjust. Give yourself that time.
  
  
• If, however, after an adequate waiting period, you find that things aren't getting better, get some help. Oftentimes, an empathic ear and objective perspective can go a long way toward helping you get on the right track. Help is available at the Counseling Center (301-314-7651) and the Mental Health Service (301-314-8106) as well as other offices on campus.

The author, Kathy Zamostny, is a staff psychologist at the University Counseling Center.