When Worry Takes the Driver’s Seat During a Big Life Change

When you are in the middle of a major life change, worry can feel like it is running the show. You might think through every possible outcome, imagining how things could go wrong.

Some worry is protective. It helps you plan, prepare, and make thoughtful choices. But too much worry can keep you from moving forward.

How Worry Shows Up During Transitions

Worry can look and feel different depending on your life stage and context.

For first generation adults and BIPOC professionals, worry often shows up as pressure to not make mistakes or as a fear of letting others down. For new or expecting parents, worry may sound like, “Will I be a good parent? What if something goes wrong?” These thoughts are common and do not mean you are failing.

You might notice:
• Going over the same “what if” scenarios
• Having trouble sleeping because your mind will not turn off
• Feeling tense in your body from constant mental rehearsal

This is your nervous system working overtime. You do not need to eliminate all worry, but you can learn how to give it a smaller role.

Ways to Keep Worry in Check

• Limit problem solving time. Set aside a specific time each day for practical planning, then let yourself step back.
• Use grounding techniques. Simple practices like deep breathing, noticing your surroundings, or placing your feet firmly on the ground can return you to the present.
• Sort through your worries. Ask yourself which concerns are worth action and which ones are simply noise.

Affirmations for Calming Worry

I can prepare for challenges without letting fear control my decisions.
Worry does not get to decide the direction of my life.
I can return to the present moment when I choose.

A Helpful Dialectical Statement

“I want to be prepared, and I cannot predict or control everything.”

This statement allows both truths to exist together. Preparation matters, and so does acceptance of what cannot be controlled.

Therapy Can Help You Find Balance

If you live in New York and are navigating a big life change, you do not have to figure it out alone. Therapy can provide a space to explore your worries, understand how they connect to your story, and learn new tools for balance.

I offer trauma informed, culturally responsive therapy for first generation adults, BIPOC professionals, and new or expecting parents. Together, we can help worry move into the passenger seat, so it no longer drives your decisions.

📞 Schedule a free 15 minute phone consultation today by emailing me at ashleyrodriguezphd@gmail.com to see if we are a good fit.