How Major Life Changes Affect Mental Health

Life rarely stays the same for long. Even positive milestones — a new job, relocating, becoming a parent, or starting a relationship — can place unexpected strain on mental health. 

Major life changes often disrupt routines, identity, and our sense of control. When this happens, it’s common to experience increased stress, anxiety, low mood, or emotional overwhelm, even when change is something we’ve chosen. 

Understanding how life transitions affect mental health can help normalise these experiences and support healthier adjustment. 

Why Change Can Feel So Challenging 

The human brain is wired for predictability. Routines, familiar environments, and stable roles help regulate our nervous system. When these are disrupted, the brain perceives uncertainty — triggering a stress response. 

Major life changes can challenge: 

• Daily structure and routine 

• Sense of identity or purpose 

• Social connections and support 

• Feelings of safety and control 

Even positive changes require emotional and cognitive adaptation, which can be mentally exhausting. 

Common Life Changes That Impact Mental Health 

Some of the most common transitions linked to mental health difficulties include: 

• Relocating or moving house 

• Starting or changing jobs 

• Relationship changes or break-ups 

• Becoming a parent 

• Experiencing loss or grief 

• Health changes or caregiving roles 

These events often involve multiple stressors at once, increasing vulnerability to anxiety or low mood. 

Emotional Responses to Change Are Not a Sign of Failure 

People often judge themselves harshly for struggling during times of change, particularly when the change is positive. 

Emotional responses such as anxiety, sadness, irritability, or self-doubt are not signs of weakness — they reflect the brain’s attempt to adjust to new demands. 

Suppressing or minimising these reactions can increase distress over time. Acknowledging them, however, allows space for healthy coping and adaptation. 

When Life Changes Lead to Ongoing Stress or Anxiety 

While many people adjust over time, some experience prolonged difficulties, including: 

• Persistent anxiety or worry 

• Low mood or loss of motivation 

• Feeling disconnected or overwhelmed 

• Difficulty sleeping or concentrating 

• Increased self-criticism 

If these symptoms continue or worsen, professional support can help ease the transition. 

How CBT Supports Mental Health During Life Transitions 

Cognitive Behavioural Therapy (CBT) is highly effective in helping individuals navigate change by addressing the thoughts and behaviours that maintain distress. 

CBT can help by: 

• Identifying unhelpful thinking patterns around uncertainty or control 

• Developing practical coping strategies for stress 

• Supporting emotional regulation during transitions 

• Rebuilding routine, confidence, and resilience 

• Helping individuals adjust expectations during change 

Rather than eliminating discomfort, CBT focuses on building skills to manage it more effectively. 

Change Can Be an Opportunity for Growth — With Support 

Although life transitions can feel destabilising, they can also offer opportunities for reflection, growth, and realignment with personal values. 

Support during periods of change can make transitions more manageable and reduce the risk of ongoing mental health difficulties. 

Frequently Asked Questions (FAQs) 

Why do I feel anxious during positive life changes? 

Positive changes still involve uncertainty, responsibility, and adjustment. Anxiety is a common response to unfamiliar situations. 

How long does it take to adjust to a major life change? 

Adjustment varies between individuals and situations. While many adapt within weeks or months, some benefit from additional support. 

Can life changes trigger anxiety or depression? 

Yes. Significant transitions can increase vulnerability to anxiety or low mood, especially when multiple changes occur at once. 

How can CBT help during periods of change? 

CBT provides practical tools to manage stress, challenge unhelpful thoughts, and support emotional adjustment. 

Should I seek therapy if I’m struggling to cope with change? 

If stress, anxiety, or low mood is persistent or affecting daily functioning, therapy can be beneficial. 

Book Now! 

If you’re experiencing emotional distress during a major life change, support is available. 

CBT Professionals offer evidence-based psychological support to help individuals navigate transitions, manage stress, and maintain mental wellbeing. 

👉 Learn more about our psychology services or book an appointment with a registered psychologist today. 

Helensvale: (07) 5551 0251 

Mount Gravatt: (07) 3102 1366 

Nerang: (07) 5668 3490 

Disclaimer: Content on this website is provided for education and information purposes only and is not intended to replace advise from your doctor or registered health professional. Readers are urged to consult their registered practitioner for diagnosis and treatment for their medical concerns.