By: Liz Berland, LPC, SEP

Transitions are periods of significant change that can involve shifts in identity, roles, relationships, routines, and circumstances. These transitions, whether anticipated (like starting a new school year) or unexpected (like a family move or change in job), can be challenging but also offer opportunities for growth, resilience, and self-discovery.

What Are Transitions?

A transition can be as small as moving from one activity to another or as big as adjusting to a major life event. For adults, this may mean navigating career changes, new parenthood, or relationship shifts. For children and adolescents, transitions often center around school, friendships, and independence.

One of the most demanding transitions for kids is the shift from summer to the start of a new school year. This change can stir up a wide range of emotions—not just for children, but for parents as well.

Why Transitions Feel Hard

It’s important to recognize that everyone experiences transitions on a daily basis. Normalizing this reality can help reduce shame or anxiety when a child (or adult) struggles to adjust.

Changes—big or small—can trigger many emotions such as:

• Anger
• Confusion
• Anxiety
• Sadness

For some people, transitions make it difficult to shift focus, regulate emotions, or adapt to a new environment. These moments can feel overwhelming, especially without tools to cope.

Coping Strategies for Transitions

The good news is that there are effective strategies for navigating transitions at any age. Some supportive practices include:

• Journaling to process emotions and track progress
• Therapy or counseling to explore thoughts and feelings with support
• Hobbies and creative outlets to channel energy
• Connecting with friends and family for encouragement and grounding

When transitions feel difficult, these tools can help stabilize emotions and provide a sense of control.

Supporting Children and Adolescents

Parents and caregivers play a vital role in helping children manage change. Here are a few strategies that can make transitions smoother:

1. Establish Consistent Routines

Children thrive on structure. Setting predictable times for meals, bedtime, and morning routines helps create a sense of stability during change.

2. Provide Advance Notice

For younger children, give reminders and countdowns to prepare them for what’s coming next. This helps ease the shock of shifting from one activity to another.

3. Validate Their Emotions

Acknowledge that it’s normal to feel nervous, sad, or frustrated during transitions. Phrases like, “I can see this feels hard for you” help children feel seen and supported.

4. Involve Them in the Process

Ask your child what might make the transition easier. Allowing them to participate—whether it’s choosing their backpack for school or deciding the order of after-school activities—gives them a sense of agency.

5. Address Adolescent Needs

For teenagers, transitions often involve:

• Increased academic expectations
• Shifts in independence and responsibility
• Changing friendships and social groups

Acknowledging these challenges and keeping communication open can help adolescents feel less alone.

When to Seek Extra Support

While many transitions can be managed with routines and family support, there are times when professional guidance is helpful. If transitions are leading to ongoing anxiety, sleep disruptions, behavioral challenges, or difficulty functioning day-to-day, therapy can offer children, teens, and parents a supportive space to work through the changes.

The Importance of Validation and Encouragement

No matter the age, everyone needs validation, encouragement, and support during times of transition. Change can be stressful, but it also holds the potential for growth. With intentional strategies, open communication, and, when needed, therapeutic support, transitions can become opportunities for resilience and self-discovery.

Ready for Support in Your Transition?

If you or your child are navigating a difficult transition and finding it overwhelming, you don’t have to go through it alone. Therapy can provide a safe and supportive space to process emotions, build coping strategies, and find balance during times of change. At Embody + Mind Collective, we specialize in supporting children, adolescents, and families through life’s many transitions.

If you’d like to learn more or schedule a session, reach out to us here — we’d be honored to support you.

With care,
Liz