How to Look After Your Wellbeing in Periods of Transition 

By Katia Vlachos, author of ‘Uncaged: A Good Girl’s Journey to Reinvention’

When I found myself in the midst of a challenging divorce in 2017, the impact wasn't just emotional – it manifested physically through vertigo, headaches, and debilitating back pain. Like many going through major life transitions, I discovered that change affects us on every level: mind, body, and spirit.

Transitions demand our attention, whether we're ready or not. When we resist the natural upheaval that comes with change, our bodies often force us to slow down and listen. It's a lesson I've seen repeated not just in my own life but in the lives of countless clients I've worked with as a reinvention coach. But while we can't always control change, we can choose how we move through it.

The Hidden Impact of Transitions

Whether you're ending a relationship, changing careers, moving countries, or otherwise starting a new life chapter, what makes transitions particularly challenging is their ripple effect through every aspect of our lives. Even positive changes – like a promotion or a new relationship – can trigger unexpected stress responses. Our bodies and minds are hardwired to maintain the familiar. When that familiar ground shifts, our entire system works overtime to regain balance.

Which is why life transitions may activate our fight-or-flight response, without immediate physical danger. This can manifest as physical symptoms like sleep disruption, digestive issues, and fatigue; emotional responses including anxiety, grief, excitement, and fear; mental challenges such as decision fatigue and difficulty concentrating; and behavioural changes like disrupted routines and social withdrawal. It’s important to understand these responses – and the fact that they’re perfectly normal – in order to manage them.

Creating Stability in Uncertainty

Through both my personal journey and my work with clients navigating major life changes, I've learned what helps maintain wellbeing during transitions.

First, learn to honour your body's wisdom. Our bodies often know what we need before our minds catch up, but we're taught to override these signals in favour of pushing through. During my own transition, I had to learn this lesson the hard way when stress manifested as physical symptoms. Now I know that basic self-care is non-negotiable: prioritising sleep, movement, and nourishing food, even (especially!) when life feels chaotic. Creating physical anchors, like a morning stretch routine or an evening walk, can provide much-needed stability when everything else is in flux.

While structure is important during transitions, it needs to be flexible. Establish daily non-negotiables – like your meditation practice – while allowing space for adjustment as your needs or circumstances change. The goal is not to cage yourself in a perfect routine, but to have practices that help keep you grounded and nurtured in the midst of change.

Your support system matters more than ever during transition, but it might need some conscious “curation.” Be selective about who you share your journey with – not everyone needs to know every detail. Stay connected while maintaining healthy boundaries, whatever that means for you. Consider working with a coach or therapist who can provide professional support during major transitions.

Emotional agility* is your superpower during these times. This involves allowing all emotions to exist without immediately judging or trying to fix them. Create healthy outlets for emotional expression, whether through journaling, creative activities, or conversations with close friends. Treat yourself with the same compassion you'd offer a dear friend going through a similar situation.

Finally, mind your mind. During my divorce, I learned to limit decision-making to preserve mental energy for the choices that truly mattered. Be self-reflective, but don’t fall into the trap of overthinking. Use mindfulness tools to stay in the present rather than spiralling into future scenarios or dwelling on past events. Learn to look for the gift and lesson in each challenge – they're always there, even if they're not immediately obvious.

One of the most powerful insights I've gained through my experience as a meditation teacher is that our relationship with change itself can change. Through consistent practice, we develop the ability to stay grounded even when the ground beneath us is shifting.

Meditation Tools for Transition

When I first turned to meditation during my own period of change, I started with just ten minutes daily. This simple practice helped me stay grounded and at peace. Below are three simple but powerful meditation exercises you can benefit from if you are in transition.

Grounding Practice (2-3 minutes). This practice is particularly powerful first thing in the morning or during moments of acute stress. Find a comfortable position, either sitting or lying down. Feel your body connecting firmly with the surface or ground beneath you, anchoring you to the present moment. Take three deep breaths, focusing fully on the sensation of your breath moving through your body. As you settle, silently repeat to yourself: “I am here now. I am safe.” One of my clients, a senior executive navigating a career change, used this technique before important meetings to stay centred in her truth rather than getting swept up in others' expectations.

The Space Between (5 minutes). This practice helps you find peace amid chaos and change. Find a quiet spot and close your eyes. Begin to focus on your natural breath, but this time, notice something specific – the tiny pause that exists between each inhale and exhale. Rest your attention on this space of stillness. I often recommend this practice for those moments when you feel caught between your old life and your new reality. The space between breaths mirrors the space between life chapters – it's brief, but it holds immense potential for peace and clarity.

Heart-Centred Resilience (10 minutes). This practice is especially useful when you're facing decisions that require both courage and compassion. Place one hand on your heart and begin breathing deeply into your heart space. With each inhale, imagine drawing in strength and courage. With each exhale, release anything that no longer serves you. As you continue breathing, silently repeat: “I trust in my ability to navigate this change.” This meditation combines two powerful elements: heart-centred awareness and positive self-talk. When I was writing my memoir, Uncaged, and doubting my ability to share my story, this practice helped me reconnect with my inner strength and purpose. 

The Path Forward

As you navigate your own transitions, remember that transformation isn't linear. Some days you'll feel strong and certain; others you'll question everything. This is part of the natural process of change and growth. The key is to build a flexible foundation of self-care practices that can support you through every moment on your path – both the challenging and the rewarding ones.

Finally, you don't need to have everything figured out at once. Early on in my journey, I started with just ten minutes of meditation daily. These small moments of stillness gradually helped me access my inner wisdom and strength, allowing me to make choices aligned with my authentic self rather than others' expectations.

Transitions, while challenging, are usually gateways to growth. By mindfully attending to our wellbeing – physical, emotional, and mental – we can not only survive these periods of change but use them as catalysts for positive transformation. Whether you're ending a chapter or beginning a new one, remember that you have the inner resources to navigate this transition. Sometimes, the most powerful thing you can do is simply pause, breathe, and trust in your capacity to handle whatever comes next.

Katia Vlachos is a reinvention coach, meditation teacher, and the author of Uncaged: A Good Girl's Journey to Reinvention (out now, published by Amplify Publishing).


*Referring to the work of renowned psychologist Susan David, author of Emotional Agility: Get Unstuck, Embrace Change, and Thrive in Work and Life.