Rebecca Sidoti, LCSW
VR Therapist
OCD & Anxiety Expert
Kristin Justice, LAC
Grief & Loss
Women’s Mental Health
Stress & Adjustments
Caroline Goodhines
Maria Rice
Denise Spivey
NJ Mental Health Blog
Accepting Uncertainty:
Improve the Way You Cope with Change
How we cope with change and uncertainty can be improved through mindset shifts, self-awareness, coping skills and motivation to take back control. Whether you’re starting a new job, moving to a new city, dealing with the end of a relationship, or grieving a loss, the way you cope with change can profoundly affect your mental and emotional health. Let’s talk about some practical strategies to help you cope with change, build resilience, and positively navigate life’s inevitable transitions.
Accepting Uncertainty to Cope with Change
Life is a series of changes – in our careers, relationships, health, and the world around us. Sometimes we anticipate these changes, and other times they catch us by surprise, bringing joy or disappointment. While resisting change is a natural instinct for many, it’s a futile effort. Accepting and learning to cope with change can diminish anxiety and depression, strengthen relationships, and improve overall health. On the other hand, resisting change can make you feel overwhelmed by even the smallest stressors and obstruct your path to achieving your goals.
Skills for Effective Coping & ADjustment
Resilience – the ability to cope with change – is not a fixed trait; it’s a skill that can be developed. Your environment and genetics may influence your resilience, but they don’t define it. By adopting new thought patterns and behaviors, you can increase your ability to handle change, making your life more adaptable to new circumstances and unexpected events. Here are some strategies to enhance your resilience and cope with change effectively:
Understand Your Frame of Reference
Your perception of change is influenced by your past experiences. By acknowledging how previous changes have shaped your current perspective, you can better understand your reactions and adapt more effectively to new changes.
Inside/Outside Control
Resilient people direct their energy towards aspects they can influence, rather than dwelling on uncontrollable events or others’ actions. Ask yourself, “What can I take responsibility for in this situation?” This mindset helps you focus on actionable steps, reducing feelings of helplessness and empowering you to cope with change.
Embrace Self-Awareness
Self-awareness, or self-actualization, means recognizing that what you might perceive as failures are often just unexpected outcomes that can be used as learning opportunities. Your experiences shape your beliefs and behaviors, which in turn create your environment and culture. By understanding this cycle, you can embrace change and recognize your role in adapting to it.
Draw on Past Resilience
Reflect on how you’ve successfully coped with change in the past. Identify the traits and actions that helped you overcome previous challenges. Concentrating on your strengths, rather than your weaknesses, equips you to manage current and future changes more effectively.
Put Thought Patterns in Check
Change often triggers cognitive shortcuts, such as seeing things in black and white or predicting/assuming the worst. By critically evaluating your thoughts and their rationality, you can foster resilience. Mindfulness practices and deep breathing exercises can help slow down your thoughts, allowing for a more balanced and resilient mindset.
Stay Present with Change
While it’s beneficial to learn from the past, worrying too much about the future can take you away from the present. To remain grounded, be mindful of your body’s response to stress and set aside time each day for relaxation and deep breathing, enhancing your present-moment awareness and ability to cope with change.
Stay Curious About Change
Change presents an opportunity to reevaluate your life’s direction. Reflect on what truly matters to you and how you wish to spend your time. A clear understanding of your goals and values can significantly bolster your resilience to the stress of change.
Final Thoughts on Coping with Change & Uncertainty
Incorporating these skills into your life can transform your ability to cope with change to change and experience less resistance and more personal growth and development. By learning to cope with change, you not only enhance your ability to manage life’s challenges but also open up new opportunities for personal development and fulfillment. If you need help improving your ability to cope with change or other life stressors, reach out to our us today and learn about our therapists, services & how we can help!
FAQ's About Online Therapy in New Jersey
How do I get started as a new client?
New Clients can reach out to us directly via call, text or email here:
What is your cancellation policy?
We ask that clients provide at least 24 hours notice in the event that they need to cancel to avoid the 50% cancellation fee. we understand that life happens and do our best to be flexible & reschedule.
Does my insurance cover my visits?
We provide”Courtesy Billing” for clients who are using the Out-of-network insurance benefits.
Our Insurance Page shares a small blurb about Why We Left Insurance Panels
Do you offer traditional talk therapy?
of course! though we have some unconventional therapy approaches, we are rooted in evidenced based practices. Talk therapy is a major player in the therapy room! See What we Treat and Integrative Services for more information
Is Online Therapy As Effective As In-Person Therapy?
Online therapy is essentially face-to-face counseling, just conducted remotely. Studies show that teletherapy is as effective as traditional counseling. Professional organizations and state governments recognize its benefits and have set regulations for it. However, like any therapy, its success in achieving your goals isn’t guaranteed. It’s important to discuss with your therapist whether teletherapy is working for you.
Can I Change Therapists If I'm Not Happy?
Yes, you can switch therapists to another provider within the practice, or we can provide you a referral if preferred. We want to ensure that your time and effort are well spent, and that you are getting the relief you need, that’s why we work collaboratively with each other in the practice, as well as outside therapists who we know and trust.
How Do I Know If Therapy Is Helping?
You should feel like you’re making progress. Signs it’s working include:
Feeling comfortable talking to your therapist
Your therapist respects boundaries
You’re moving towards your goals
You feel listened to
You’re doing better in life
Your self-esteem is getting better
Is Online Therapy Easy to Use for Non-Tech-Savvy People?
Yes, it’s pretty simple to access sessions. You’ll need basic internet skills, such as opening and visiting the patient link sent to you via email. It’s similar to video chatting like Facetime or Zoom. We can also walk you through it on the phone the first time to ensure a strong connection
What Questions Should I Ask My New Therapist?
Feel free to ask anything. Some good questions are:
- How often will we meet?
- What do you specialize in?
- What experience do you have with my issue?
- What outcomes can I expect?
- How will I know I’m progressing?
- How long do you usually work with clients?
- How will we set my treatment goals?
How Should I Prepare for My First Session?
Showing up is all that you need to do! But if you really want to get the most out of session, it could help to take some time to think about what you want from therapy. It helps to write down your goals, questions you have or things that you feel are important to share.
What is the difference between associate therapists & fully licensed therapists?
Our Qualifications:
Our founder, Rebecca Sidoti, is a highly qualified, state-licensed therapist and supervisor with extensive training in anxiety related disorders and innovative treatment such as Ketamine Therapy. Mind by Design Counseling adheres to standards set by the our governing counseling boards.
To see each providers credentials, training and licenses, visit our “Meet the Therapists” Page to learn more.
- LAC/LSW are therapists who may practice clinical work under the supervision of a fully licensed therapist.
- LPC/LCSW are therapists who have completed the necessary clinical hours post-graduation under supervision and can practice clinical work independently.
What Geographic Areas Are Served?
Currently, we serve clients in New Jersey and are expanding to other states as telehealth laws evolve. While telehealth offers the convenience of attending sessions from anywhere, state laws require clients to be in-state during their session.
Is Virtual Counseling Suitable for Everyone?
Online therapy might not be as effective for individuals with chronic suicidal thoughts, severe trauma, significant mental health history, or those recently in intensive care. Such cases often benefit more from traditional, in-person counseling. We’ll help you decide if our online services are right for you during your intake and evaluation.
What Equipment is Needed for Online Therapy?
To join a session, log in using the credentials we provide. No downloads are needed. Our platform, compatible with both individual and group sessions, requires:
A computer or mobile device with a webcam and internet access.
We’ll help you test your setup before your first appointment to ensure a reliable connection. iOS users should use the Safari browser for mobile and tablet sessions.
What Questions Will Therapists Ask Me?
It depends on your goals. Expect questions about your thoughts, feelings, relationships, work, school, and health. They’ll ask to understand your therapy goals.
How Do You Keep Client Information Secure?
Security and Confidentiality of Sessions:
Your privacy is crucial to us. We use TherapyNotes, a HIPAA-compliant platform, ensuring secure and confidential teletherapy sessions. This platform’s security features include encrypted video connections, secure data transfers, and encrypted databases, ensuring your information is safe at all times.
What is VRT used for?
we use VRT to support Exposure Therapy, a long standing traditional therapy modality to treat phobias, anxiety and stress. we send a headset directly to your home so you can access VRT from anywhere.
VRT not only helps with exposure therapy for phobias, but is great for ADHD, mindfulness, PTSD and social anxiety.