Previously we've explored anxious attachment style, the anxiety-depression loop, and overviewed several types of anxiety. Today we’re continuing our anxiety series with a deeper exploration of adjustment anxiety: what it is, how and why it manifests, and suggestions for working through it.
Understanding Adjustment Anxiety
Adjustment anxiety is the tension or unease we feel whenever we experience a life transition. It might arise when we start a new job, move house, have a child, or even grieve the loss of someone dear to us. It’s important to note that adjustment anxiety isn’t necessarily about fear of failure. More often, it’s about navigating the unknown as we find our footing in a new season of life.
Adjustment Anxiety and the Rhythm of Autumn
The crisp air and cozy rhythms of autumn provide the perfect moment to reflect on how we respond and adjust to change. Autumn itself is a season of transition, inviting us to slow down, reflect, and prepare for the colder months ahead. Much like the trees that shed their leaves, we too are invited to release what no longer serves and adjust to the evolving landscape of our lives.
From a Jungian perspective, autumn reflects the natural cycles of individuation, or the process of becoming fully oneself. The cooler, shorter days invite us to look within, a process that often leads to an encounter with the shadow. The shadow holds hidden fears, desires, and traits we may not fully recognize or acknowledge in ourselves due to the shame they cause. Encountering the shadow can be intimidating, but integrating it allows for greater wholeness, authenticity, and psychological balance. Adjustment anxiety often signals that these inner shifts are in motion, gently nudging us toward growth.
Facing your shadow can feel overwhelming, so it’s important to develop small, intentional ways to process the experience. The following practices will help ground you in the present moment, making it easier to meet yourself with curiosity and compassion while you navigate periods of transition.
Acknowledge Your Feelings
Begin by fully acknowledging your feelings. Adjustment anxiety is perfectly natural, and giving yourself space to feel unsettled is the first step toward adapting. From a Jungian lens, noticing these feelings is part of consciously engaging with your psyche; it’s the beginning of dialogue with your inner self that allows insights to emerge from the tension and discomfort that accompany change.
Create Mini-Rituals
Small rituals can provide structure and comfort, helping you feel more grounded and steady as you navigate transitions. Savoring a cup of tea, journaling each morning, taking mindful walks, or listening to seasonal music are symbolic acts that honor the transitions of life. They echo the archetypal rhythms of nature, helping us align personal growth with seasonal cycles.
Stay Present
Staying present is essential when adjustment anxiety surfaces. Mindfulness techniques like deep breathing, guided meditation, or yoga can help lessen your anxiety by regulating your nervous system. Sense engagement practices like noticing the colors of autumn leaves, the crispness of the air, or the warmth of a cozy blanket ground you in the here and now. Awareness of the present is key to integrating unconscious material, allowing you to recognize the discrepancy between a shadow and its trigger.
Embrace Reflection
Autumn is a season that invites introspection. Journaling, creating art, or sitting in quiet contemplation allows us to process internal shifts and uncover insights that may have been overlooked otherwise. Reflection can transform anxiety into curiosity and self-understanding, allowing us to accept and move through it more easily.
Seek Support
Share your experiences with a friend, mentor, or therapist who listens without judgment and offers support. Community and professional support provide opportunities for guidance, reassurance, and reframing that can help guide you through the complexities of change.
How Therapy Can Support You
Therapy can be a safe space for you to explore your anxiety, cultivate resilience, and navigate life’s transitions with more ease and self-compassion. Together, we can identify patterns that may be holding you back and create practical strategies that help you feel more grounded and confident in your life’s transitions.
If you’re ready to step into this new season with intention, compassion, and support, I invite you to book a session. Let’s explore how you can gracefully navigate change and transform adjustment anxiety into an opportunity for growth.
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Meet Rebecca Steele, Registered Social Worker, Psychotherapist (MA, MSW, RSW, CCC)
Rebecca is a Waterloo-based trauma therapist offering virtual counselling across Ontario. With over a decade of experience, she helps adults navigate trauma, anxiety, OCD (including “Pure O” presentations), and self-esteem. Her insight-driven depth therapy approach supports self-understanding, emotional healing, and lasting change. Book an appointment or learn more about her online therapy services.
Located outside Ontario? You can explore Rebecca’s coaching and consulting offerings here.
